How I Grew My Wrists Thicker

How to grow your wrists thicker? I share with you how I grew my wrists thicker by doing this simple exercise at the end of my workouts over the last couple of months.

[markphilip]

Yes, girth by hanging... Always wanted a bigger neck! Thanks bro! I'll report on the progress

[DaskaiserreichNet]

I was afraid that this is going to be a lot of work, but I am very glad I can now thicken my wrists simply by hanging around.

[ftrctyvreycertcewtcwrgcwef]

i dont know what it is, but i seriously love this guy. he gives off this calm, confident, happy vibe. and hes informative

[PRIMETIMECEO_]

I just want to wear a watch that doesn’t change size 😂

[soarin]

Another good and simple excercise: Carry heavy stuff. Simple, yet effective. Carrying heavy things in each hand improves grip, wrist and overall forearm strength + core stabilization + leg workout, all in one go.


Example given: Walking - Strongman farmers walk
If standing - anything heavy / challenging to pinch, grip and hold till failure (barbell, plates, blocks, bricks, stones, ...)
Rolling thunder. Work with thick handles.
An add up could be each workout always pinching something else, so the muscles get always new activations.

Lastly, these are all about gripping something / pinching. Include opposite movement - any extension excercise. (bands, rice, ...)
Forearms are not used to those and it will greatly improve and stretch all the muscles in it.

EDIT
(Just for the sake of those "oh you cant grow that and that"): Find someone who can tell you "Hey, I have grown my wrist by half an inch" then ask him how he's done it. If you find that 1 guy in the world, good. Then you can make a comment and inspire others. Meaning many can do a lot, but still not growing. There are SO many factors and limiting factors. Everybody is different. If you care just about wrist growth excercises and doing nothing else to expect magnificent results, you are going to be dissapointed.
My share was tips for excercises for overall strength for forearm to fingers, which could lead to significant improvements in your wrists, maybe even some wrist growth. You can grow the tendons in your wrists, which makes the wrist bigger, but dont expect an inch on it, unless you do something like a serious bodyweight jump. Im not a scientists, I am just sharing what helped me and many others without focus on wrist growth for your own inspiration to try. :)
If you still cannot grow your wrist, just don't worry about it. Focus on something you can change, not what you can't. There are many people, who have even smaller wrists and yet still have some serious grip strength than others with much thicker wrists.
Wish you a great day.

[lildrohadit]

Every time i look at my wrist i can literally feel and see my bone

[TomAndersondop]

I already do this to decompress my back, but I'll definitely be doing more thanks to your video! Great tips

[gabrielko]

Hanging is just really good for you in general...it helps with posture, it decompresses the spine and with enough time it actually also shifts the structure in your shoulder to allow more room for movement. This usually helps people with chronic shoulder impingement

[BloodyBaseballs]

You just made everyone who's seen the thumbnail look at their own wrist and compare it to the video. That's some incredible power you're wielding.

[lildrewgangte]

Been watching u since 2016 dude u taught me almost everything dude from flips to these....❤️

[chrissyn]

Have been doing various hanging exercises and that really helped with forearm growth and grip strength. I like your short workout with the downward ladder, will give it a try. Watch out with the 1000 sec hanging challenge, if untrained this can be a quick way to get tendonitis. Been there, throws you back quite a bit .

[theemiyagi]

This makes a lot of sense, I started seeing Increased vascularity In my forearms after performing a lot of farmers carries. My forearms and wrist are two things I'm most Insecure about physically, I'm definitely going to give this a try! Thanks for the advice bro! 🙌🏾💯

[thosedzones]

I love how basically all your videos are things that u found out along your journey like all of them are personal dicoveries from your raw experience, keep on it man, great content, and what about thoses shuffle tutorials ! I miss them!

[willychapman]

My wrist were 7.7 inches (bigger than average). Now after 3 and half years of armwrestling my right wrist is 8.1inches and left is 8 inches, it’s all about thickening ligaments, tendons and bones, time under tension is key. Train your cup(wrist flexion, pronation, supination, riser etc, takes a lot of time but it works 100%, but requires a lot of discipline and dedication! I train everyday with armwrestling attachments in a pulley, and every 10-15 days I go to an armwrestling practice with my team. Just keep working and results will come sooner than you think

[tablegore]

You look like Andrew Garfield's older brother.

[ertugrulbae]

There's basically no muscles at the top of forearm in wrist region except the one that runs along the pinkie side at the bottom. Rest is all tendons with some small, basically indirect and "unworkable" muscles deep inside. Takes months to make these grow (yes bone and tendons can also get bigger and stronger..it just takes A LOT longer than muscles to grow). Plus those "indirect impossible to directly work" small muscles deep in wrist..can be stimulated too.

I had an overlap at about 6.5in, now its a solid 7 and touching..if I squeeze it..there's a small overlap.

Workouts I did:

pullups, forearm workouts, back/bi day in general had my forearms sore. You need a dedicated workout plan for forearms.

Another killer forearm workout that actually builds tension and pump all over is just holding heavy dumbells and trying to reach..let's say a minute. 1 set should be enough at and of forearms. But if you do 3 sets...even 40s each set...your forearm will be killer size. You can make it even harder, consciously squeeze the dumbell as hard as you can. E.g. 10s normal hold. 10s squeeze etc. Or 20s..whatever floats your boat. Rest is about same time as hold length..but you can 2/3rd or half it to make it even more of a killer

The pump alone temporarily makes them huge but overtime they're gonna really build. Dumbells work same as hanging pull up position I suppose, but I think its better as there's more flexibility with weight and back isn't utilised as much.

Basically anything to get your hand really gripping..Will work like mad.

Fingers and palms will also get bulkier.

[BWater-yqjx]

Yeah, hanging's great for grip strength.
The thing people miss with doing exercises like wrist curls
is that to increase wrist strength you need to work your fingers.
Grip strength = wrist strength = wrist size

Also, get a squeezy hand exerciser (preferably the adjustable kind) and invert it,
because you need to work your THUMBS (a tip I got from my old ninjutsu instructor).
Make sure you get the pad of the thumb in play. And do some with the fingers nearly straight as well.

Very important, and none of these other exercises cover it,
including the hangs.

If you really wanna go crazy, you can get bands that go over your fingers and allow you to work the muscles that extend instead of grip.
Much weaker movement. A bit like a crocodile with tremendous jaw closing strength, but not much opening strength.

[Red-whok]

I didn't check about the size, but push ups on knuckles and (if possible) fingers really improved my wrist strength significantly.
This was included in my boxing training and now I can get away with wrong punches (which used to hurt my wrist for days with a single wrong punch).

[soap]

This is the most pumped my forearms have been

Thanks man

[danielconnor]

that wrist test really does wonders to my body dysmorphia. love that