How To Get Thicker Wrists – Increase Wrist Size with 5 Exercises

  • by Matt Phelps

Although having strong, thick wrists may improve the appearance of your arms, finding out how to acquire bigger wrists might be challenging.

Once completely developed, your wrists can only be as big as they are.

However, by working out your wrists, you may strengthen them and make them seem a little broader.

What Factors Affect Wrist Size?


Your genetics play a vital role in determining the bulk of your bone dimensions.

You could inherit thick wrists if one or both of your parents have larger physical frames, especially in the wrist area.

Your genes' body type typically determines your natural wrist size.

For instance, a guy with 7.5-inch wrists and a height of 5'5" would have a big frame.



Your natural waist size may be influenced by nutrition, but your genes are mostly to blame.

When attempting to enlarge your wrists, diet is something you must pay close attention to.

Numerous calcium and vitamin D minerals are used to make bones (Price et al., 2012).

To promote muscular development and strength, you must also ensure adequate protein in your diet.

This category includes healthy foods like yoghurt, bone broth, cruciferous veggies, etc.



Why Does the Size of My Wrist Matter?

People often use wrist measures in conjunction with height to assess the size of the human body.

Slightly large wrists often indicate a medium or big body frame.

The broader physical structure of a guy is often more appealing.

For instance, a guy with a big body structure might have a wrist size of 7.5-8 inches and be 5'8".

The male, however, has a petite physical structure if he is 5'8" and has a wrist measurement of 5.5 to 6.5 inches.

In addition, bigger wrists on males might be more appealing, particularly when combined with powerful forearms and upper arms.



Can I Thicken the Bones in My Wrists?

The wrist bones cannot technically be thickened (unless excess fat is in that area).

Since the wrist comprises bones, ligaments, and tendons, it would be challenging to add muscle there.

To perhaps stop bone loss as you age, you may, nevertheless, boost the bone density in your wrists.

Additionally, wrist workouts help strengthen your forearms and wrists.

Your wrists could seem thicker if you exercise your forearms and wrists sufficiently.



How to Make Wrists Thicker


Warm up your wrists before doing any wrist workouts.

It is crucial to warm up your muscles since it will prepare your body and help you avoid injuries.

It makes no difference how regularly you exercise. It would be ideal if you routinely warmed up.


Hand Rolls

Use both hands to form a fist, as shown in the image above.

Rotate your wrists in any direction—clockwise, counterclockwise, backward, forward—to warm them up.

You may extend the warm-up period to between 30 and 60 seconds if you'd like.


Invocation Stretch

Bend your elbows in front of you as seen in the image above (or place them in front of your face if that is more comfortable), and maintain the attitude of prayer with your palms pressed together.

Return to the starting posture after gently lowering your hands to the ground until you feel a little stretch in your wrists and forearms.

The reps and sets may be changed.

However, you can perform 7–10 repetitions of each for 1-3 sets.


Wrist workouts

Any of the exercises described below may be combined.

Ideally, you should choose at least 4-5 exercises; if you perform more or fewer of them, you risk overworking or underworking yourself.

For the first few days, beginners may start with three exercises and then gradually add more.

Another option is two sets of four exercises with 4-6 repetitions each.


Finger Push-Ups

The key difference between these and conventional push-ups is that you have your hands in a fist with your knuckles on the floor rather than pushing your palms down directly.

You can do 20–30 repetitions for 2-4 sets, but you may change the number as necessary.

When doing knuckle push-ups, remember that your thumbs should stay inside your wrists.

It will assist you in avoiding harm.

You may concentrate on knee push-ups if you have trouble performing conventional knuckle push-ups.

Put yourself in a posture similar to the knuckle push-up with your knees bent slightly to touch the floor.

Knee push-ups may be performed in sets of 20–30 repetitions.

When you do, you may advance to regular or knuckle push-ups.


Curls and Extensions

You may already do these arm workouts if you regularly visit the gym.

However, while working out your wrists, you may add another set or do a few sets.

Most wrist exercises should be performed with hypertrophy in mind, which is increasing and developing muscle cells.

Lifting weights is a great strategy to develop hypertrophy (i.e., doing curls and extensions to work your forearms and wrists).

Grab whatever weight you are comfortable lifting and place your forearms flat on a surface, such as your thighs or a bench, to do wrist extensions.

Maintain dangling hands with your palms downward.

Without making any further motions, raise your hands again.

Start in the same posture as wrist extensions, with your hands facing up for wrist curls.

Without moving anything else, elevate your hands toward the ceiling while holding a weight.

These may be performed in 3-5 sets of 8–12 repetitions each.

You may easily change this as required; you might attempt five sets of eight repetitions or three sets of twelve.

This exercise may be performed without using weights.

But applying a weight will make the process of growing your wrist quicker.

If you've never worked out before, start without weights for one to two weeks before adding a little weight.

Once it seems natural for you to gain weight, you may do so gradually.

If you find the knuckle push-ups too simple, you may make them harder.

You may keep your wrists closer together or further apart than shoulder-width apart.

Alternately, you might turn your wrists outward 90 degrees.


Hand Holds

Hand grips are practical pieces of exercise equipment that you may purchase.

If you don't have much room for exercise equipment, hand grips are a great alternative since they are often fairly economical and compact.

Keep in mind that you shouldn't use hand grips excessively.

Start with 5-7 repetitions for 2-3 sets and use it gradually.

If you overexert yourself, you can have severe soreness or wrist sprains.


Pinched Plates

If you have some on hand, you may utilise weight machine plates for your wrist exercise.

Plate pinches complement a wrist exercise greatly since they concentrate on your grip and forearms.

Place one or two plates in a straight line on the floor in front of you; they should be parallel to the surface.

Grab the plates with your thumb and index finger while squatting down.

Hold them firmly as you stand.

Return to a squat, let go of the plates and repeat.

When you do plate pinches, switch hands.

Aim for 5–10 repetitions over three sets, but feel free to modify that as necessary.

Don't you have any weight plates at home? You may replace them with heavy books.

Pick up a couple of large, hefty books; the breadth should comfortably stretch out your thumb and index finger.

If you don't have any plates around, it still helps you concentrate on your hold even if it may not provide you with the same weight as plates would.



Pull-ups, Deadlifts, and Chin-ups

These workouts are great for thickening the wrists since you exert considerable force on the bar (either yourself or with plates).

The workouts put a lot of emphasis on your forearms, resulting in thicker and stronger wrists.



These exercises are great for developing your biceps.



Pull-ups strengthen your upper back and improve your standing posture.



The back muscles, glutes, abs, thighs, and other key muscular groups are all worked out during a deadlift.

You must squeeze the bars firmly while doing any of these exercises to develop larger wrists.

Your wrists and forearms will get stronger as you squeeze the bar.

You decide how many repetitions and sets to do. It is important to pay attention to your body since some individuals may not be able to do one complete pull-up straight immediately.


Become Calm

As previously said, it's crucial to stretch and warm up your wrists before working them out.

The wrists should be cooled in the same way.

After an exercise, cooling down your wrists may assist your forearm and wrist muscles in relaxing and lessening how sore you'll be the following day.

You may do the warm-up movements again to help your wrists recover.

Concentrate on doing wrist rolls to "loosen" any tight sensation in your wrists.

Slowly doing these exercises is important; speeding through them might harm.


How Frequently Should I Work My Wrists?

It first relies on your degree of strength. You shouldn't push yourself too hard if you're just starting.

Overextending oneself may be harmful and result in injury.

Beginners should choose three to four exercises and do one to two sets of each programme, pausing for around 40 to 120 seconds between each set.

Naturally, you should stop or take more frequent rests if your wrists start to hurt or feel too strained.

Intermediates can increase their reps or sets; paying attention to your body is key.

Try to increase the number of sets or repetitions you do whenever your regular sets start to feel easy.

You will choose how many days you should do the activity.

However, doing these workouts 1-3 times a week may be sufficient for beginners and fitness experts.

For most individuals, doing these workouts daily may not be a good idea.

Injury from overusing your wrists might result, preventing them from becoming stronger and thicker.

It's also important to remember that your wrists have a maximum growth rate.

There is a limit to how much muscle can develop in the wrists.

Most of your wrists are joints to which your muscles are joined.

For instance, working out your biceps will help you develop them as you can easily contact them.

No matter how much you workout, you will probably not increase your wrist size by a whole size since you don't have any wrist muscles.

But the workouts mentioned above strain your forearms hard.

Your wrist bones may get thicker if you train your forearms to be larger and stronger.

If you are persistent, even a little exercise may help your wrists.

Typical Routines

Beginner (2-3 times a week)

4-5 repetitions in two sets of hand grips

Two sets of eight to ten wrist extensions (without weights)

Wrist curls: 2 sets of 8–10 repetitions (without weights).

20–30 repetitions of knuckle/regular push-ups


Intermediate (2-4 times a week with 1-2 days break between each day)

2 sets of 8–10 repetitions for wrist extensions using light-medium weights

Do two sets of 8 to 10 wrist curls using light to medium weights.

Plate Pinches: 2 sets, 4–7 repetitions per hand (using light-medium weights).

7–15 repetitions of pull-ups (as many as you can do before your wrists feel strained) OR 15–25 repetitions of knuckle push-ups (as many as you can do before your wrists feel strained)


Advanced (2-4 times a week with 1-2 days break between each day)

Wrist extensions (done with moderately heavy weights to prevent wrist strain): 2-3 sets. 4-7 reps

2-3 sets of wrist curls using medium-heavy weights to prevent wrist strain. 4-7 reps

Plate Pinches: 2-3 sets, 4–7 repetitions each hand with medium–heavyweights that don't put pressure on your wrists

10-15 repetitions of pull-ups and chin-ups

Knuckle Push-Ups: Perform 25 to 40 repetitions (or as many as you can until your wrists start to hurt) OR Deadlifts (with a weight that feels comfortable to you): 2-4 reps and 4–7 reps



Thanks for reading my article on how to get thicker wrists. If you enjoyed it, please share it with your friends - thanks!

Matt Phelps- founder of Jawline Gum

   Matt Phelps

    YouTuber & Founder of STEEL®


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