How to Get Bigger Wrists: Best Workouts and Tips for Stronger Forearms

Introduction

Many fitness enthusiasts focus on building their biceps, chest, and legs, but few pay attention to their wrists. If you have naturally small wrists, you might wonder if you can make them bigger through exercise. While genetics play a role in wrist size, you can still develop thicker, stronger wrists by building the muscles around them. In this guide, we’ll explore the best workouts and tips to help you achieve stronger, more defined wrists.

Can You Really Increase Wrist Size?

The wrist itself is mostly composed of bones, ligaments, and tendons, meaning its size is largely determined by genetics. However, you can build the surrounding forearm muscles, giving the appearance of thicker wrists. Strengthening your wrists can also improve your grip, enhance athletic performance, and reduce the risk of injuries.

Best Workouts for Bigger Wrists

Here are some of the most effective exercises to strengthen and thicken your wrists:

1. Wrist Curls

Wrist curls specifically target the forearm flexors, helping to increase wrist and forearm size. How to do it:

• Sit on a bench and hold a dumbbell with an underhand grip (palms facing up).
• Rest your forearms on your thighs, allowing your wrists to hang off the edge.
• Slowly curl the dumbbell upward, squeezing at the top.
• Lower it back down in a controlled manner.
• Perform 3 sets of 12-15 reps.

2. Reverse Wrist Curls

This exercise targets the extensor muscles, balancing wrist strength and improving aesthetics. How to do it:

• Hold a dumbbell with an overhand grip (palms facing down).
• Rest your forearms on a bench or your thighs, wrists hanging off.
• Curl the weight upward by extending your wrists.
• Slowly lower it back down.
• Perform 3 sets of 12-15 reps.

3. Farmer’s Walk

A great exercise for overall wrist and forearm strength, the farmer’s walk also enhances grip endurance. How to do it:

• Hold a heavy dumbbell or kettlebell in each hand.
• Walk for a set distance (30-50 feet) while maintaining good posture.
• Repeat for 3-4 rounds.

4. Wrist Roller

A wrist roller is a fantastic tool to build forearm endurance and size. How to do it:

• Hold the roller with both hands and extend your arms straight.
• Slowly roll the weight up using your wrists.
• Reverse the motion to lower the weight back down.
• Perform 3 sets of controlled repetitions.

5. Towel or Fat Grip Training

Thicker grips force the forearm muscles to work harder, leading to increased wrist thickness. How to do it:

• Wrap a towel around a pull-up bar, dumbbell, or barbell to make it thicker.
• Perform regular exercises like curls, rows, or deadlifts using the towel grip.
• This increases forearm activation and wrist strength over time.

Additional Tips for Bigger Wrists

1. Progressive Overload

Gradually increasing the weight or resistance in your workouts is key to muscle growth. Aim to challenge yourself over time.

2. Consistency and Patience

Building muscle takes time. Stick to your routine and avoid skipping wrist and forearm exercises.

3. Proper Nutrition

To support muscle growth, consume adequate protein, healthy fats, and complex carbohydrates. Protein-rich foods like chicken, fish, eggs, and legumes aid muscle repair and growth.

4. Stretching and Mobility Work

Strong wrists also need mobility. Incorporate wrist stretches and movements like wrist circles to improve flexibility and reduce injury risk.

5. Avoid Overtraining

Your wrists are involved in many upper-body workouts, so avoid excessive strain. Allow adequate recovery time between intense training sessions.

Conclusion

While you can’t change the bone structure of your wrists, you can develop the surrounding muscles to make them appear thicker and stronger. By incorporating the right exercises and staying consistent, you can improve wrist size, grip strength, and overall forearm aesthetics. Start implementing these workouts today, and over time, you’ll notice significant gains in wrist and forearm strength!