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  1. #1
    Registered User iacmynad's Avatar
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    Question Slim Wrists and Forearms

    Hey guys, I have a question.

    I was born with a really delicate bone structure, and even after lots of exercises and curls, I still have really really really slim wrists and slim forearms. Is there any exercise that can specifically target the upper forearm area? I've tried nearly every form of wrist curl there is, and I've only gained mass on my upper forearms, not the wrist area.

    Thanks.
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    palms up wrist curl

    deads
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    lol

    I have a ultra small and delicate type bone structure as well -

    there isnt going to be anything to make your wrist area grow lol

    for your forearms - just some forarm work like grip training or reverse preacher curls will build your forearms -

    After awhile I believe your whole arm should look bigger
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    5'11'' 205 and delicate? I'm confused.
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    wrist area is mostly tendons so u can't really increase the size of it dramatically from ur set genetics, but the upper forearms can
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    Originally Posted by allergik2dyin View Post
    5'11'' 205 and delicate? I'm confused.
    lol im 5'9 and 147 and have a small (not really delicate) bone structure.

    You've got 50 lbs on me and reckon you've got small wrists, lolwut?
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    i have small wrists and kinda big forearms. as far as being delicate.. doubt it
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    my forearms are dainty....only 10.5"....
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    Hard place to add size.

    Use very light weights for 4-6 weeks. Then increase a little every 2 weeks after that.
    Do these two exercises slowly and controlled. If your wrists click or there is any pain anywhere but your upper forearms, then use lighter weights.

    Supported Wrists Curls
    Reverse Supported Wrist Curls

    About your wrists, there isn't much you can do to increase size there.
    But you can strengthen them, using wrist grips.
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    Registered User Meathead310's Avatar
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    reverse barbell curls. Its the same motion as a barbell curl but instead of lifting with your palms facing up you lift with your palms facing down. Nice forearm workout. Wrists will only grow as your body grows, like someone else said, theres not much muscle there to work with, only tendons and ligaments and crap.
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    Registered User iacmynad's Avatar
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    Red face

    Originally Posted by allergik2dyin View Post
    5'11'' 205 and delicate? I'm confused.
    Well 2 years ago I was 5'11 and 150 pounds.

    Over the last 2 years, I've eaten a LOT. There's this place that is like an open grill near where I live, and it's just $7 for an all you can eat meat buffet.
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    I'm still saying deads without straps!
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    Registered User iacmynad's Avatar
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    Lightbulb

    Originally Posted by LUCKY_13 View Post
    Hard place to add size.

    Use very light weights for 4-6 weeks. Then increase a little every 2 weeks after that.
    Do these two exercises slowly and controlled. If your wrists click or there is any pain anywhere but your upper forearms, then use lighter weights.

    Supported Wrists Curls
    Reverse Supported Wrist Curls

    About your wrists, there isn't much you can do to increase size there.
    But you can strengthen them, using wrist grips.
    Originally Posted by Meathead310
    reverse barbell curls. Its the same motion as a barbell curl but instead of lifting with your palms facing up you lift with your palms facing down. Nice forearm workout. Wrists will only grow as your body grows, like someone else said, theres not much muscle there to work with, only tendons and ligaments and crap.
    Yep, I've tried both of them. I guess wrists are a crap place to build...
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