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Increasing forearm/wrist size?

Ika

Ika

Lifer
Is there anything I can do to increase the thickness of my forearm (I'm talking between the elbow and the wrist, but more towards the wrist)? I'm guessing there's no way to isolate that part of the arm and to increase the size of that, you need to work out the entire arm, but I'd appreciate it if anyone has any tips. My wrist is painfully small, I can almost wrap my thumb and index finger around my wrists.
 
Wrist size is for the most part unchangeable. The vast majority of your wrist area is simply tendons and bone. Very little muscle. All the muscle that controls your fingers and hands are located in the upper forearm.
 
Originally posted by: Aflac
Is there anything I can do to increase the thickness of my forearm (I'm talking between the elbow and the wrist, but more towards the wrist)? I'm guessing there's no way to isolate that part of the arm and to increase the size of that, you need to work out the entire arm, but I'd appreciate it if anyone has any tips. My wrist is painfully small, I can almost wrap my thumb and index finger around my wrists.
Click to expand...

I'd love to find out about this too. My wrists are so small it's pathetic. I can't even wear watches without punching a new hole in the strap. Even on the smallest setting it would spin freely about my wrist.
 
Originally posted by: Amused
Wrist size is for the most part unchangeable. The vast majority of your wrist area is simply tendons and bone. Very little muscle. All the muscle that controls your fingers and hands are located in the upper forearm.
Click to expand...

I've figured that, but when the end of your ulna stands out like a little mountain on your wrist, you'd think something was wrong.
 
Take 10-20 pounds on a bar, grab it near the middle and move your wrists up and down.

EDIT: To clarify; you'll feel more of a "burn" if the palm of your hands is facing upwards, but, IIRC, it's better to do it palms-down.
 
Go here for a list of body exercises. Here is a list of exercises for the forearm including the brachioradialis, wrist flexors/extensors, pronators, and supinators.

Edit -

Originally posted by: Aflac
Is there anything I can do to increase the thickness of my forearm (I'm talking between the elbow and the wrist, but more towards the wrist)? I'm guessing there's no way to isolate that part of the arm and to increase the size of that, you need to work out the entire arm, but I'd appreciate it if anyone has any tips. My wrist is painfully small, I can almost wrap my thumb and index finger around my wrists.
Click to expand...

As for the bolded part, I think everyone can do that so there is nothing to worry about.
 
Originally posted by: Amused
Wrist size is for the most part unchangeable. The vast majority of your wrist area is simply tendons and bone. Very little muscle. All the muscle that controls your fingers and hands are located in the upper forearm.
Click to expand...

Let me add this:

I am an advanced weight lifter. My upper forearms are much larger than they were before I started lifting, but my wrists are nearly the same size. Maybe a few centimeters larger, but that's it.

There just really is no way to increase your wrist size without gaining fat.
 
Originally posted by: RapidSnail
Go here for a list of body exercises. Here is a list of exercises for the forearm including the brachioradialis, wrist flexors/extensors, pronators, and supinators.
Click to expand...

None of those will increase your wrist size.
 
Originally posted by: Amused
Originally posted by: RapidSnail
Go here for a list of body exercises. Here is a list of exercises for the forearm including the brachioradialis, wrist flexors/extensors, pronators, and supinators.
Click to expand...

None of those will increase your wrist size.
Click to expand...

I don't think you can increase wrist size. You can strengthen it, but that mostly involves forearm exercise like his top title asks.

Topic Title: Increasing forearm size?
 
Originally posted by: vi_edit
Something like this....

I made my own using PVC pipe and some rope. Stand on a chair or a bench and roll it down, and then roll it up. This is the best forearm/wrist workout I've ever done.
Click to expand...

Again, it will not make your wrists any larger. Your upper forearms, sure. Not your wrists, though.
 
Originally posted by: RapidSnail
Originally posted by: Amused
Originally posted by: RapidSnail
Go here for a list of body exercises. Here is a list of exercises for the forearm including the brachioradialis, wrist flexors/extensors, pronators, and supinators.
Click to expand...

None of those will increase your wrist size.
Click to expand...

I don't think you can increase wrist size. You can strengthen it, but that mostly involves forearm exercise like his top title asks.

Topic Title: Increasing forearm size?
Click to expand...

LOL, read the body of the post. He is concerned chiefly with his wrist size.
 
Okay, looks like I'm just out of luck. I guess I could still use some work on my upper forearms, though.

Topic title has been edited because I am now thinking.
 
Originally posted by: Amused
Originally posted by: vi_edit
Something like this....

I made my own using PVC pipe and some rope. Stand on a chair or a bench and roll it down, and then roll it up. This is the best forearm/wrist workout I've ever done.
Click to expand...

Again, it will not make your wrists any larger. Your upper forearms, sure. Not your wrists, though.
Click to expand...

Working that general area would give off the illusion of bigger arms/wrists, regardless of whether they really are or not, wouldn't it? While it's not the effect the OP wants, it's about as close as he'll get.
 
Originally posted by: Aflac
Okay, looks like I'm just out of luck. I guess I could still use some work on my upper forearms, though.
Click to expand...

Being small boned has it's advantages, though. It makes muscle gain look MUCH more dramatic.
 
Originally posted by: Amused
Originally posted by: RapidSnail
Originally posted by: Amused
Originally posted by: RapidSnail
Go here for a list of body exercises. Here is a list of exercises for the forearm including the brachioradialis, wrist flexors/extensors, pronators, and supinators.
Click to expand...

None of those will increase your wrist size.
Click to expand...

I don't think you can increase wrist size. You can strengthen it, but that mostly involves forearm exercise like his top title asks.

Topic Title: Increasing forearm size?
Click to expand...

LOL, read the body of the post. He is concerned chiefly with his wrist size.
Click to expand...

I did read the body of the post. Like I said, I don't think you can increase wrist size, just strength. Am I wrong?
 
Originally posted by: LoKe
Originally posted by: Amused
Originally posted by: vi_edit
Something like this....

I made my own using PVC pipe and some rope. Stand on a chair or a bench and roll it down, and then roll it up. This is the best forearm/wrist workout I've ever done.
Click to expand...

Again, it will not make your wrists any larger. Your upper forearms, sure. Not your wrists, though.
Click to expand...

Working that general area would give off the illusion of bigger arms/wrists, regardless of whether they really are or not, wouldn't it? While it's not the effect the OP wants, it's about as close as he'll get.
Click to expand...

He'll get larger forearms, sure. But his wrists will remain virtually the same size.
 
Originally posted by: Aflac
My wrist is painfully small, I can almost wrap my thumb and index finger around my wrists.
Click to expand...

Your wrist isn't that small if you can't touch your fingers together (granted it also depends on the size of your hands and length of your fingers). And really, no one will care about how big your wrists are when your forearms/arms are bigger. If anything having smaller wrists creates the illusion of having bigger forearms.

And as has been said already, you can't change your wrist size. No real muscle mass there to add to. So don't worry about it.
 
Originally posted by: AbAbber2k
Originally posted by: Aflac
My wrist is painfully small, I can almost wrap my thumb and index finger around my wrists.
Click to expand...

Your wrist isn't that small if you can't touch your fingers together (granted it also depends on the size of your hands and length of your fingers). And really, no one will care about how big your wrists are when your forearms/arms are bigger. If anything having smaller wrists creates the illusion of having bigger forearms.

And as has been said already, you can't change your wrist size. No real muscle mass there to add to. So don't worry about it.
Click to expand...

That's my point Amused.

Wikipedia says the wrist is mostly ligament and bone.
 
Big forearms make girls wet. Big wrists... ehhh, I don't think so. Not possible, and even if it was, it would look bad.
 
sorry you are stuck like me....i am strong and work out, but have tiny wrists and small calves...genetics man..genetics

JC
 
If it's any consolation, I'm very small boned too.

I'm a 6' 210 weight lifter with a 46" chest, but a 32" waist.

And I CAN wrap my thumb and index finger around my wrists, yet my upper arms are 19" flexed.

You can see it in this pic from about a year and a half ago:

http://pics.bbzzdd.com/users/Amused/IMG_0438.JPG

cue Red Dawn in 5...4...3...
 
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