wrist excercises

[skindog]

i have quite small wrists and i was wondering if there were exercises to increase wrist size?

[rom3os]

theres no 'wrist' muscle actually,its structured by ur bone mainly,and to make it look bigger,bulk up,and maybe to help abit,try forearms exercises....

[Ageispolis]

according to Stuart McRobert, your wrist size can help to determine how far you can go genetically in BBing.

[_Lifter4Life_]

Small wrists make your upperarm look alot bigger. Use it to ur advantage.
Edit: This topic has come up 1000000000000 times


Lifter,

[GoJu]

The best thing I can suggest (having relatively small wrists also) is forearm work as there is no real muscle around the wrist, but some of the bulk may come down once you increase your forearm size. Do things like wrist curls with a BB, DB's, cables, and even a machine if your gym has one, try getting a crush gripper, reverse curls and hammer curls are also great for forearm work along with static holds (hold a weight until your hands can't take any more) and farmer's walks (hold a weight, preferebly DB's on each hand, and walk).

[aqua-beowulf]

Wrist size is genetic. You can improve your wrist strength, using the exercises like Goju mentioned, and like Lifter4Life mentioned, it will help your forearms and upper arms look even more impressive.

[$AJ]

wrists are just bones and ligaments and ****. can't grow that.

according to Stuart McRobert, your wrist size can help to determine how far you can go genetically in BBing.

that's a weird kind of generalization, but i guess i can see where it's coming fomr. somebody whose 5'5 will never go "as far" as somebody whose 6'9 350 naturally.

[Sir_Malak]

Dont let that discourage you though ^_^ short folks can get huge as well ! But I agree 6'9 350 is crazy hehe.

[DSM18]

There is wrist muscles!

There called wrist extensors.

They are trained to an extent in forearm wrist curls, but to isolate them, roll the weight down into the fingers when doing wrist flexion, go right down into the tips of your fingers.

Also, to train lower on the forearm, you can elevate a flat bench and turn in into a decline and do decline wrist flexion or extension. On the other hand, if you want to emphasise the upper forearms, do them on an incline!

[W8isGR8]

wrists are just bones and ligaments and ****. can't grow that.



that's a weird kind of generalization, but i guess i can see where it's coming fomr. somebody whose 5'5 will never go "as far" as somebody whose 6'9 350 naturally.

I think he means something like this

I read that the average weight trainer can achieve arm size 10 inches above wrist size. So if your just starting out and have 6.5" arms you know that you could probably get up to 17" before you reach your limit.

That's how I can tell if someone is really "big boned" or if they're just fat. Look at the wrist. Dorian yates had big wrists, so his potential for size seemed pretty good. Someone like Flex Wheeler, on the other hand, wouldn't be **** without all the drugs and synthol.

[$AJ]

I think he means something like this

I read that the average weight trainer can achieve arm size 10 inches above wrist size. So if your just starting out and have 6.5" arms you know that you could probably get up to 17" before you reach your limit.

That's how I can tell if someone is really "big boned" or if they're just fat. Look at the wrist. Dorian yates had big wrists, so his potential for size seemed pretty good. Someone like Flex Wheeler, on the other hand, wouldn't be **** without all the drugs and synthol.

my wrists are 6 1/4'' and my arms are 19''.......and i'm certainly below average in the genetics column, heh.

[W8isGR8]

my wrists are 6 1/4'' and my arms are 19''.......and i'm certainly below average in the genetics column, heh.

Yeah, you can also be fat and have big arms, that doesn't mean ****.

[$AJ]

Yeah, you can also be fat and have big arms, that doesn't mean ****.

are you calling me fat?

*goes to sit in the corner*

[W8isGR8]

are you calling me fat?

*goes to sit in the corner*

I'm just saying, having 6" wrists and 18" arms at 6% bf is pretty tough to do.

I on the other hand, have 6.5" wrists and 15.5" arms

[Sir_Malak]

7.5inch wrists here and 17 inch arms. Trying for 20-21inch arms one day ^_^ hopefully with enough time/food/training. Of course i know thats almost impossible but ive only gotten serious with training the last few weeks so heres hopeing.

[$AJ]

I'm just saying, having 6" wrists and 18" arms at 6% bf is pretty tough to do.

I on the other hand, have 6.5" wrists and 15.5" arms

my e-bodyfat is 2%

[BallsToTheWalls]

2% damn

Di not know wrist size can somewhat tell how big you might be able to get.

[DSM18]

AJ were ure wrists the same size before you started training? Mine are 3/4 bigger!

btw mine are 7 1/4 inches. Im an easy gainer, so i dont think it has anything to do w/ potential for mass.

[$AJ]

your wrists arn't going to grow from anything but puberty. you're 18, so that explains that.

[W8isGR8]

your wrists arn't going to grow from anything but puberty. you're 18, so that explains that.

Ain't that the goddamned truth

[Defiant1]

according to Stuart McRobert, your wrist size can help to determine how far you can go genetically in BBing.

That is not true.

In fact, BBs have medium sized bones for the most part.

[Defiant1]

Ain't that the goddamned truth

I've heard that looking at peoples interior design and going "fabulous"!!! really develops the wrists, is this true?

[Squats]

i have quite small wrists and i was wondering if there were exercises to increase wrist size?

Your wrist is bone, it's genetic, it can't become bigger.

Unless your get implants, but who the **** gets wrist implants.

[W8isGR8]

I've heard that looking at peoples interior design and going "fabulous"!!! really develops the wrists, is this true?

Only the flexors. For the extensors you have to practice the "talk to the hand" pose. Unilateral training.

[Bugsy]

according to Stuart McRobert, your wrist size can help to determine how far you can go genetically in BBing.

Um, this is a crock of ****. I have small wrists even though I carry a lot of fat still. I'm an endomorph and I carry most of my fat on my torso, but not my arms. However, my arms are still pretty big and still growing very nicely (probably because I'm an endomorph). I think you have to consider a persons body type as well.

Bugsy

[Ageispolis]

That is not true.

In fact, BBs have medium sized bones for the most part.

Im not disagreeing, but let me quote him for the sake of argument.

This is from Beyond Brawn and its actually Stuart McRobert ellaborating on a formula derived by John McCallum.

4.21 In Brawn I reported John McCallum's formula, based on wrist measurement. This provides a challenging yet realistic guide for indicating full-size potential of male hard gainers. Here it is again.

Chest 6.5xwaist
hips 85% of chest
waist 70% of chest
thigh 53% of chest
neck 37% of chest
upper arm 36% of chest
calf 34% of chest
forearm 29% of chest

4.23 Not everyone will neatly fall into the set of measurements produced by this formula because it assumes that wrist size directly correlates with bone size throughout the body. With many people this is not so. Also, many people have at least one body part that responds better than does the rest of the body, producing at least one measurement an inch or so bigger than the projected one)s) or, conversely, a measurement or a few taht fall behind teh projected girths.

4.26 These wrist-related targets are not presented as limits or ceilings, but as guidelines. Many of ou will be able to exceed these targets, but before you can even think of exceeding them, you have to get them in teh first place.

The paragraph below is unrelated, but I noticed it only a few paragraphs down. I just wanetd to debunk AJ's eat, eat, and eat some more meathod. And clarify so that it is not misunderstood by our younger members

4.35 Never pile on bodyweight by adopting a long-term very-heavy eating program. You want a muscular physique, not a soft or flabby one. Upper arms measuring 16.5 inches that are solid, accompanying a 31 inch waist, are very impressive by almost any standards. But 16.5 inch arms that go with a 35 inch waist are far less impressive. Keep yourself on the lean side.

[Bugsy]

Ok, it says it refers to hard gainers....which are obviously ectomorphs...so that makes sense then.

[PURE_ENERGY]

I don't know if all these exercises mentioned above actually increase the size of your wrists. All I know is my wrists actually decreased in size since I started bodybuilding. I don't think my forearms have anything to do with it even though they themselves have increased in size.

[Ageispolis]

I don't know if all these exercises mentioned above actually increase the size of your wrists. All I know is my wrists actually decreased in size since I started bodybuilding. I don't think my forearms have anything to do with it even though they themselves have increased in size.

I think they just look smaller because your forearms are bigger man. You can't make your bones get bigger. Conventionally at least.

[Killazer]

I doubt 10" above wrist size is your limit..... thers guys with much smaller than 9" wrists that have 19" guns.