Rock climbing, high volume grip work, and high volume wrist curls and rotations. It'll thicken the connective tissue in your hands and wrists. Takes a few years unless you want to tear a tendon in your wrist but it works
grip handles with adjustable weight resistance they are cheap af.
Farmers walk.
Dead hangs.
https://i.imgur.com/yqAWO0e.jpg
Do wrist rotations with dumbells or free weights, you will feel it right in your wrist muscles. Start doing dead hangs and try to do more time each time. They say bucket rice also work good for hand/wrists. Look up into armwrestling exercises.
If you have a stick (broom handle) you can do these:
- extend both hands and roll stick horizontally back and forth, can add weight in middle
- do same in vertical position
- grab stick in one extended hand and turn wrist fully right, then fully left and so on
Light weights for these:
- wrist curls
- like wrist curls but you do it with your fingers/palm
- opposite of curls (like revving a motorbike)
- side curls (handshake position)
Get that squishy ring for squeezing
How can't you figure this shit out yourself though? you obv have internet
All bullshit. There are no muscles or fat in your wrists. Nothing will make that particular area bigger.
>Dead hangs
Just do more deadlifts, why hang off a bar sustaining your b***h ass 150lbs when anybody can hold ~300lbs in their hands and work everything else in the meantime
Because dead hangs also alter the physiology of the shoulder and cure most shoulder pain and some kinds of back pain. It’s an overlooked activity. Humans like all apes were meant to brachiate
2 years ago
Anonymous
Just do both. We have huge fricking traps for a reason
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All bullshit. There are no muscles or fat in your wrists. Nothing will make that particular area bigger.
Bone remodels constantly. Archeologists can look at bones and tell you if the deceased is say an archer. It takes years. There are no shortcuts. Steroids will just lead to tendon rupture because the connective tissue can't keep up with muscular adaptations.
2 years ago
Anonymous
I’m definitely not saying to skip the diddly. But dead hanging isn’t comparable or a replacement. Its a good rehab and preventative maintenance exercise that apparently happens to strengthen and grow the wrists too
The same way to develop massive calves, become obese and stay that way for a few years.
When someone is so fat that the fat has nowhere else to go it will start filling in these places: >Hands >Wrists >Shoulders >Calves/Shins >Forehead (pic related)
I swear on me mum what i tell you is true. i was skinny and did a total cleanse with juicing, i have a champion juicer thats like 30 years old my aunt gave me, still works. anyways I did that for 1 month mostly juicing carrots. got even skinnier but it cleaned a lot of literal crap out of me. Then i ate one meal a day. a 5lb raw steak and only that, for 30 days. my lean mass basically exploded, fingers got noticeably fatter, whole body lean mass got better.
Fasting/juicing for long peroids will help you lose weight but your system will be so efficent you will also put weight back on faster afterwards, raw meat is great for the nutrients and easy on digestion, also only eating meat means little to no autoimmune issues from food so your body isnt attacking itself and can get bigger faster. Eating once a day means fasting most of the day which is helpful as well. Basically it was the perfect storm of growing and i went from auchwitz mode gay to a lean yet bulky guy in just 30-40 days after i started eating.
Do wrist rotations with dumbells or free weights, you will feel it right in your wrist muscles. Start doing dead hangs and try to do more time each time. They say bucket rice also work good for hand/wrists. Look up into armwrestling exercises.
>- wrist curls >- like wrist curls but you do it with your fingers/palm >- opposite of curls (like revving a motorbike)
I did these. My wrist went from 16 cm to 18 cm. It will get bigger I promise
You can increase hand thickness by developing squeeze strength.
You can squeeze sand or rice in a bucket as a warm up, you can do deadhangs and after you can hang for a minute you can progress to weighted deadhangs and progress to single arm deadhangs and the single arm weighted deadhangs.
You can get fat grips and do a couple of sets with them on your pulling exercises after your main sets.
For specifically fingers you can do hangboards stuff, I recommend first doing the previous method before getting into hangboarding because that is a rock climbing exercise but you first do well climbing on the easiest routes and that develops beginner finger strength before getting into hangboarding for higher finger strength wich is necessary the higher the grades go up, BUT if you can't find a rock climbing gym you can still do hangboarding to increase finger strength but you need a way to build up to it before you do hangboarding, enter the exercise I initially mentioned.
You can't develop wrist thickness tho, that is purely bone size and that is genetic, you might be able to increase it up to 1 inch but like after a decade of very intense training.
However even if your wrist are small you should still do wrist exercises so atleast they aren't weak.
Some wrist exercises include well wrist curls duh, ulnar and radial deviation, supination and pronation.
You will end up looking like Mickey mouse with his silly big gloves and noodle arms at your wrist but is better than having small and weak hands and wrists.
Be gay
didn't work 🙁
Total arm bone transplant
Diabeetus
have you tried lifting weights?
these could also work
Rock climbing, high volume grip work, and high volume wrist curls and rotations. It'll thicken the connective tissue in your hands and wrists. Takes a few years unless you want to tear a tendon in your wrist but it works
rock climbing is a great way to train your grip too
All bullshit. There are no muscles or fat in your wrists. Nothing will make that particular area bigger.
there's tendons, growth hormone grows those aswell
You can absolutely make tendon, bone and ligament gains
Dead hangs will blow up your wrists over time if you do them daily
>Dead hangs
Just do more deadlifts, why hang off a bar sustaining your b***h ass 150lbs when anybody can hold ~300lbs in their hands and work everything else in the meantime
Because dead hangs also alter the physiology of the shoulder and cure most shoulder pain and some kinds of back pain. It’s an overlooked activity. Humans like all apes were meant to brachiate
Just do both. We have huge fricking traps for a reason
Bone remodels constantly. Archeologists can look at bones and tell you if the deceased is say an archer. It takes years. There are no shortcuts. Steroids will just lead to tendon rupture because the connective tissue can't keep up with muscular adaptations.
I’m definitely not saying to skip the diddly. But dead hanging isn’t comparable or a replacement. Its a good rehab and preventative maintenance exercise that apparently happens to strengthen and grow the wrists too
God damn deadlifters are so moronic it’s unbelievable
See
When someone is so fat that the fat has nowhere else to go it will start filling in these places:
>Hands
>Wrists
>Shoulders
>Calves/Shins
>Forehead (pic related)
Frick that. Better to be a healthy wristlet than become a lardass. Just embrace the fact that you're a wristlet. Everyone has flaws, frick it.
I swear on me mum what i tell you is true. i was skinny and did a total cleanse with juicing, i have a champion juicer thats like 30 years old my aunt gave me, still works. anyways I did that for 1 month mostly juicing carrots. got even skinnier but it cleaned a lot of literal crap out of me. Then i ate one meal a day. a 5lb raw steak and only that, for 30 days. my lean mass basically exploded, fingers got noticeably fatter, whole body lean mass got better.
Fasting/juicing for long peroids will help you lose weight but your system will be so efficent you will also put weight back on faster afterwards, raw meat is great for the nutrients and easy on digestion, also only eating meat means little to no autoimmune issues from food so your body isnt attacking itself and can get bigger faster. Eating once a day means fasting most of the day which is helpful as well. Basically it was the perfect storm of growing and i went from auchwitz mode gay to a lean yet bulky guy in just 30-40 days after i started eating.
So for the first 30d you just drank carrot juice?
post fizeek or ur lying
my father is 180 cm 120 kg drunktard got hand that can be compared to that of a 6'4.
the answer is permabulking
I have hands slightly larger than my 6'4 friend and several NFL QBs but 5.9 inch wrists. So I'm guessing it's all uncontrollable genetics
Become a carpenter and work for 50 years.
from working out you will inevitably develop thicker fingers, but your wrist thickness is pretty much set by the width of your forearm bones
Wristlet here
Either you think you're goofy and spindly, or you think it makes your arms look bigger. That spot there isn't gonna budge without cosmetic surgery
HGH
grip handles with adjustable weight resistance they are cheap af.
Farmers walk.
Dead hangs.
Do wrist rotations with dumbells or free weights, you will feel it right in your wrist muscles. Start doing dead hangs and try to do more time each time. They say bucket rice also work good for hand/wrists. Look up into armwrestling exercises.
If you have a stick (broom handle) you can do these:
- extend both hands and roll stick horizontally back and forth, can add weight in middle
- do same in vertical position
- grab stick in one extended hand and turn wrist fully right, then fully left and so on
Light weights for these:
- wrist curls
- like wrist curls but you do it with your fingers/palm
- opposite of curls (like revving a motorbike)
- side curls (handshake position)
Get that squishy ring for squeezing
How can't you figure this shit out yourself though? you obv have internet
>- wrist curls
>- like wrist curls but you do it with your fingers/palm
>- opposite of curls (like revving a motorbike)
I did these. My wrist went from 16 cm to 18 cm. It will get bigger I promise
be a mechanic for 20 years
Get bit by a Rottweiler.
Just gotta do my other wrist.
The same way to develop massive calves, become obese and stay that way for a few years.
Jerk off to failure
oldschoolstrength on youtube
Get fat.
Seriously there's no muscle to grow there.
Have sex
I do 2x 10 mins 10 secs on 50 secs off deadhangs
Works wonder for your wrists
Also rock climbing/bouldering/top rope
Dead hangs
Static barbell hangs / farmer walks also work great
High volume kettlebell swings
Steroids
fat chinlet
Gain weight
>tfw toned but skeletor
>tfw big calloused/scarred hands but still skinny as all frick
You can increase hand thickness by developing squeeze strength.
You can squeeze sand or rice in a bucket as a warm up, you can do deadhangs and after you can hang for a minute you can progress to weighted deadhangs and progress to single arm deadhangs and the single arm weighted deadhangs.
You can get fat grips and do a couple of sets with them on your pulling exercises after your main sets.
For specifically fingers you can do hangboards stuff, I recommend first doing the previous method before getting into hangboarding because that is a rock climbing exercise but you first do well climbing on the easiest routes and that develops beginner finger strength before getting into hangboarding for higher finger strength wich is necessary the higher the grades go up, BUT if you can't find a rock climbing gym you can still do hangboarding to increase finger strength but you need a way to build up to it before you do hangboarding, enter the exercise I initially mentioned.
You can't develop wrist thickness tho, that is purely bone size and that is genetic, you might be able to increase it up to 1 inch but like after a decade of very intense training.
However even if your wrist are small you should still do wrist exercises so atleast they aren't weak.
Some wrist exercises include well wrist curls duh, ulnar and radial deviation, supination and pronation.
You will end up looking like Mickey mouse with his silly big gloves and noodle arms at your wrist but is better than having small and weak hands and wrists.