Increasing Wrist/Forearm size

[indamixx99]

Apart from people suggesting the obvious, does anyone know what exercises or weight lifting techniques to do in order to increase my forearm size? My arms are very skinny and its one of the reasons why I dont wear watches since they dont look right. I currently take protein and lift weights regularly, but I dont see any improvement in my forearms.

Thanks for your help :beer:

 

[crt1530]

Sledge levering and wrist curls.

Your wrists will not change much in size unless you gain a significant amount of fat. The area around your wrist is mostly tendons and ligaments.

 

[SVT Cobra]

CAPTAINS OF CRUSH FTW!!!!!!!!!!!!!



*Warning, any research about Coc grippers may cause obsession about grip strength...google at your own risk.

 

[purbeast0]

Your forearms will build up naturally as you start lifting heavier weights. It just takes time. I used to do little wrist curls but realized that they didn't do much and that once I started to do heavier dumbell lifts that my forearms would feel it a lot after exercises.

 

[paulxcook]

I used to do a lot of curls and tricep presses, and once I get back to lifting I probably won't do them much, as I plan to focus more on compound movements. That said, if you do bicep curls or tricep pushes, just invert your grip (hammer curls, reverse pushdowns, etc). Or, just keep working and assume your forearms will eventually have to grow to keep up with the rest of you.

 

[Special K]

As crt1530 said, you can't really do much to increase your wrist size because it's mostly bone and ligaments. Heavy deadlifts and curls will work your forearms, however.

That said, I am much stronger than when I started on deadlifts, shrugs, curls, etc., yet my forearms haven't grown much, if at all. There's definitely a strong genetic component to this as well.

Oh yeah, and you have to eat enough to grow, but that almost goes without saying.

 

[brownzilla786]

Originally posted by: Special K
As crt1530 said, you can't really do much to increase your wrist size because it's mostly bone and ligaments. Heavy deadlifts and curls will work your forearms, however.

That said, I am much stronger than when I started on deadlifts, shrugs, curls, etc., yet my forearms haven't grown much, if at all. There's definitely a strong genetic component to this as well.

Oh yeah, and you have to eat enough to grow, but that almost goes without saying.

Damn, I guess I'm stuck with twig wrists then.

 

[onlyCOpunk]

I asked my personal trainer this same question and she told me that they will just build over time.

But also in the mean time make sure to pay attention your wrist position when lifting weights since there isn't much muscle there

 

[chusteczka]

Aikido and possibly other forms of martial arts will noticeably build grip strength and wrist size.

 

[indamixx99]

Also, is it possible to get tendonitis or some other wrist injury by working out too much? I'm also on the computer a lot so i notice occasional pain around my wrist area.

 

[chusteczka]

Originally posted by: indamixx99
Also, is it possible to get tendonitis or some other wrist injury by working out too much? I'm also on the computer a lot so i notice occasional pain around my wrist area.

There is a big difference between working out in a controlled manner with proper form, from moving your wrist another 1/4 inch in an uncomfortable direction just to get the cursor within the box.

Problems such as tendonitis, can happen very easily when weightlifting if

• using improper form,
• using too heavy a weight and slipping into improper form, or
• lifting heavy weights without being warmed up first.

 

[GoatMonkey]

An exercise that I do sometimes that I found really works my forearms is... uh I don't know what it's called... kind of a reverse lat pulldown. Get on the lat pulldown machine. Use a narrower underhand grip and do a pulldown bringing your arms upperarms down straight by your sides but bent at the elbow. It's a back exercise, but really hits your forearms also, mostly due to the underhand grip.

 

[alexeikgb]

Originally posted by: SVT Cobra
CAPTAINS OF CRUSH FTW!!!!!!!!!!!!!



*Warning, any research about Coc grippers may cause obsession about grip strength...google at your own risk.

Haha... I agree CAPTAINS OF CRUSH FTW!!!!
Im working with their #2 gripper... and that thing is tough...

 

[tidehigh]

pullups on a fat bar.

 

[Deeko]

Like many have said...grip strength. There are many ways to work on it, which have been listed here already. I've done grippers, they work but I don't really like them. Deadlift helps a lot, too.

 

[AUMM]

I tried for a long time to increase my wrist size by doing wrist curls and whatnot, helped a little but the big size increase came when i just started lifting heavier.... One workout that definitely helped me was doing Hammer Curls

 

[cKGunslinger]

Originally posted by: alexeikgb

Originally posted by: SVT Cobra
CAPTAINS OF CRUSH FTW!!!!!!!!!!!!!



*Warning, any research about Coc grippers may cause obsession about grip strength...google at your own risk.

Haha... I agree CAPTAINS OF CRUSH FTW!!!!
Im working with their #2 gripper... and that thing is tough...

I can't even close the #1.

 

[Argo]

One great exercise that works on fore-arms is doing regular curls, but briefly pausing in the middle position.

For example if you are using cable machine to do curls, you start with you arms fully extended towards your knees, start pulling your arms up pausing for 1/2 second with your arms at the right angle to your body. Then continue all the way up. You don't need to pause on the way down.

Do this and this puts significant pressure on your forearms, allowing them to build over time.

 

[Deeko]

Originally posted by: cKGunslinger

Originally posted by: alexeikgb

Originally posted by: SVT Cobra
CAPTAINS OF CRUSH FTW!!!!!!!!!!!!!



*Warning, any research about Coc grippers may cause obsession about grip strength...google at your own risk.

Haha... I agree CAPTAINS OF CRUSH FTW!!!!
Im working with their #2 gripper... and that thing is tough...

I can't even close the #1.

I have the competitors...heavy grips. I can do reps with the 150, 200 a couple...not quite there on 250. Grip was always my weak point.