Anatomy of the Wrist
The wrist is a complex joint made up of multiple bones, muscles, tendons, and ligaments that allow flexibility and mobility of the hand. The main muscles involved in wrist flexion, extension, radial deviation, and ulnar deviation are the flexor carpi radialis, flexor carpi ulnaris, extensor carpi radialis, and extensor carpi ulnaris.
Targeting these muscles with direct wrist exercises and strengthening the surrounding forearm muscles will lead to gains in overall wrist size and strength.
Benefits of Bigger Wrists
Here are some of the benefits of well-developed wrists:
- Increased grip strength for weightlifting exercises like deadlifts and rows
- More stability when doing presses like bench press and shoulder press
- Prevents wrist and hand injuries
- Improves performance in sports like gymnastics, rock climbing, martial arts
- Enhances muscular and aesthetic look of forearms
8 Weeks Training Program
Follow this progressive workout routine for 8 weeks to safely increase your wrist size:
Weeks 1-2
3 sets of 15-20 reps, 2 times per week
- Wrist curls (palms up)
- Reverse wrist curls (palms down)
- Wrist rotations with light dumbbell
Weeks 3-4
4 sets of 10-12 reps, 3 times per week
- Wrist curls (palms up)
- Reverse wrist curls (palms down)
- Wrist rotations with heavier dumbbell
- Farmer's walk
Weeks 5-6
4 sets of 6-8 reps, 4 times per week
- Wrist curls with barbell
- Reverse barbell wrist curls
- Plate squeezes
- Fingertip pushups
- Rock climber hangs
Weeks 7-8
5 sets of 4-6 reps, 4 times per week
- Wrist roller
- Plate pinches
- Braced wrist curls with dumbbell
- Levering
Nutrition
Make sure you are consuming enough calories and protein to support muscle growth. Aim for 0.8-1 gram of protein per pound of body weight daily.
Some high protein foods include:
- Meat, poultry, fish
- Eggs
- Milk, yogurt, cheese
- Beans, lentils
- Protein shakes and supplements
Recovery
Let your wrists fully rest for at least 48 hours between intense wrist training sessions. Proper rest allows the tissues to repair and grow stronger.
Use ice packs, over-the-counter pain medication, and wrist wraps to manage discomfort and inflammation.
Precautions
It's important to gradually build up wrist strength to prevent strains and injuries. Allow 2-3 minutes rest between heavy sets.
Avoid wrist exercises if you have existing injuries, fractures, or arthritis without consulting a doctor first.
Use proper form, lighter weights, and controlled motions especially when starting out.
Conclusion
Developing your wrists takes time and dedication, but is worth the effort. Follow a progressive training plan, eat enough protein, allow for adequate rest, and be patient. In just 2 months, you'll notice significant improvements in your wrist size, grip strength, performance, and aesthetics.
Best of luck with your training. Let me know if you have any other fitness questions! 💪
| Exercise | Sets | Reps |
|---|---|---|
| Wrist Curls | 3-5 | 15-4 |
| Reverse Wrist Curls | 3-5 | 15-4 |
| Wrist Rotations | 3-5 | 15-4 |
| Farmer's Walk | 3-4 | 8-15 yards |
| Plate Squeezes | 4-5 | 8-15 secs |
| Fingertip Pushups | 3-4 | 8-15 |
| Rock Climber Hangs | 4-5 | 8-15 secs |
| Wrist Roller | 4-5 | 8-15 rolls |
| Plate Pinches | 4-5 | 8-15 secs |
| Braced Wrist Curls | 4-5 | 8-15 |
| Levering | 4-5 | 8-15 secs |
FAQs
How long does it take to get bigger wrists?
With consistent training, it takes around 8 weeks to see noticeable growth in wrist size.
At what age can you start wrist training?
Wrist exercises can generally be started in the late teens after bones have finished developing.
Can wrist curls build forearm muscles too?
Yes, wrist curls will also grow the forearm flexor muscles like flexor carpi radialis.
Should I lift weights every day for bigger wrists?
No, take at least 1 full rest day between wrist workouts to allow recovery.
Do thick wrists improve grip strength?
Yes, developing the wrist flexors and extensors will translate to better grip strength.
Can wrist exercises cause arthritis?
No, gradual progressive training actually strengthens joints and prevents injuries.
What weight should I use for wrist curls?
Start with 5-10 lb dumbbells and slowly increase the weight as you get stronger.
Should my wrists be sore after training?
Mild muscle soreness is common at first but should fade as you get used to the exercises.
How can I recover faster after wrist workouts?
Ice packs, over-the-counter pain meds, wrist wraps, Epsom salt soaks can help.
Can wrist exercises aggravate carpal tunnel syndrome?
Yes, so get cleared by your doctor before starting training if you have CTS.
Should I do wrist curls before or after lifting weights?
Do them at the end of your workout for pre-fatigued muscles.
Conclusion
In closing, thicker more powerful wrists can be attained through smart training and nutrition in as little as 8 weeks. Warm up properly, start with higher reps, progressively increase weight and resistance, allow for adequate rest between workouts, and focus on good form above all else.
Wrist injuries are easily preventable if you listen to your body and don't push too aggressively. Patience and persistence will pay off in the long run.
I hope these tips help you reach your wrist training goals. Let me know if you have any other questions!
stat
