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wrists and forearms

post #1 of 40
6/14/07 at 10:26pm
Thread Starter 
hey i was just wondering what exercises that i can do to make my wrists larger, if that's possible?

and my forearms...thanks
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post #2 of 40
6/14/07 at 10:30pm
"finger curls" Hold a dumbbell in your fist and dangle your arm straight down. Open your grip on the dumbbell as much as you can, then close your grip. Repeat. A lot.

Also, do pullups from your fingertips, and pushups holding yourself up on your fingertips.
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post #3 of 40
6/14/07 at 11:00pm
Farmer's Walks.... Grab the heaviest dumbells (or objects) you can hold and walk around the room until you're about to drop them. Rest a minute... repeat... repeat... repeat... Nothing beats farmer's walks for building practical hand strength and forearm size. Mine were always undersized compared to the rest of me until these.
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post #4 of 40
6/14/07 at 11:30pm
who the hell wants fat wrists?
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post #5 of 40
6/14/07 at 11:34pm
uhhmm... men with small (<7.5" in circumference) wrists?
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post #6 of 40
6/14/07 at 11:47pm
Yes, I have tiny wrists too, I shall try these out
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post #7 of 40
6/15/07 at 5:34pm
Get yourself a wrist roller. You can usually pick one up at Walmart for about $15. Use it in conjunction with the farmers walk, reverse bicep curls, forearm curls and reverse forearm curls. After a couple weeks of doing all of these every other day or every third day you will be amazed at the difference.
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post #8 of 40
6/15/07 at 5:37pm
Quote:
Originally Posted by TheHoff View Post
Farmer's Walks.... Grab the heaviest dumbells (or objects) you can hold and walk around the room until you're about to drop them. Rest a minute... repeat... repeat... repeat... Nothing beats farmer's walks for building practical hand strength and forearm size. Mine were always undersized compared to the rest of me until these.

This is one nice side effect of working out with dumbbells, you don't even have to work out your forearms/wrists because you get this effect by carrying them to and from the bench you work out at.
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post #9 of 40
6/15/07 at 5:38pm
I've done a lot of forearm development at times, including hammering siding all day every day for months, and my wrists themselves never really got bigger, though my hands did to some extent. I have a pretty decent grip (which reminds me, I want to order the #1 and #2 grippers as the T is pretty easy now) and decent forearms still but I think I'm doomed by small bones to have tiny wrists no matter what.
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post #10 of 40
6/15/07 at 5:47pm
Quote:
Originally Posted by Edsal17 View Post
Get yourself a wrist roller. You can usually pick one up at Walmart for about $15. Use it in conjunction with the farmers walk, reverse bicep curls, forearm curls and reverse forearm curls. After a couple weeks of doing all of these every other day or every third day you will be amazed at the difference.

I don't think spending time just working on wrists is necessary. It's not possible to get significantly bigger wrists without adding muscle to other parts of your body. Besides, the exercises you listed are too easy and should only be done after a real workout. One'd be better off using fat bars instead of olympic bars for regular lifts (DL, benches, lat pulldown...). Or dumbbells like drizzt1337 said.
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post #11 of 40
6/15/07 at 6:07pm
It may not be necessary, but it's something you can do pretty much any time. You don't need to change or pull out heavy stuff, for example those grippers are very small and I just leave them on my coffee table or nearby and use them when I'm watching a movie or whatever.

Also, I exercise my grip by carrying 12-packs of beer (cans) around and out of the store by gripping the sides of the box. I probably do this exercise more than I should, though. But there are plenty of opportunities in everyday life to do things the harder way and develop your grip.
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post #12 of 40
6/15/07 at 6:52pm
You can't make your wrists bigger, that's genetics, you can strengthen your wrists. Besides, smaller wrists help proportions when your forearms get big.
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post #13 of 40
6/15/07 at 8:20pm
FWIW, I used to take a round wooden dowel (approx 1" wide) and tie a string from the dowel to a paint can. Then, hold your arms straight out and twist the dowel until the paint can reaches your hands and then let it down slowly. Killer! It was great for hockey! But, then again, hockey is great for wrists and forearms also.
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post #14 of 40
6/16/07 at 11:26am
Men with small wrists can look awkward when wearing a sizable watch.
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post #15 of 40
6/16/07 at 2:57pm
Quote:
Originally Posted by whacked View Post
I don't think spending time just working on wrists is necessary. It's not possible to get significantly bigger wrists without adding muscle to other parts of your body. Besides, the exercises you listed are too easy and should only be done after a real workout. One'd be better off using fat bars instead of olympic bars for regular lifts (DL, benches, lat pulldown...). Or dumbbells like drizzt1337 said.

I posted my reply with the assumption that Brap already has a workout plan. I agree these exercises should be part of a full body regiment. As for too easy I disagree. Its all about the weight and number of repetitions.
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