What are the best movements and exercises to make my forearms and wrists explode?
My wrists are 6.5 inches at the narrowest, send help.
Yes I do eat spinach.
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 It's All Fucked Shirt $22.14 |
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What is the best way to grow wrists/forearms?
What are the best movements and exercises to make my forearms and wrists explode?
My wrists are 6.5 inches at the narrowest, send help.
Yes I do eat spinach.
|
It's All Fucked Shirt $22.14 |
|
arm wrestling grows wrists apparently
Wrist curls to failure and rist roller.
Hey I remember you. Did all your forearm work make your fingers and wrists thicker?
Rice bucket
Bump, please specify whether forearm or wrist or both are targeted.
Assuming you are replying to me, both wrist curls and forearm roller target the forearm. Your wrist area is comprised of tendons and bones, not muscle, so you can't grow it the same way a muscle grows. However there are some things to consider. In some cases your forearm muscle insertions can reach all the way up to the wrist bone. This is the case for me. So by growing my forearms I also grew my wrists a bit. Secondly, many argue that constant stress on the wrists can lead to some tendon and even bone growth. Don't go into lifting thinking that your gonna spontaneously increase the circumference of your wrists just by lifting a bit.
I wasn't referring to you in particular, rather all following repliers, but thanks.
Are there seriously NO specific techniques that target wrist growth in some, any capacity that isn't by osmosis from forearm muscle training? Maybe it's because I look and am at a holocaust victim weight/height that my wrist appears so thin. It isn't incredibly small, just feels like it could/SHOULD be larger.
Thanks for the reply.
Pretty much. Start hangboarding, wrist and reverse wrist curling, reverse db curling + hammer curls, and some pronation/supination work and you'll get big forearms. The goal is to get the forearm as large as possible as close to the wrist as you can, and then wear a watch to cover your girly wrist. That's about all you can do for it. Someone telling you otherwise is selling cope
Kek sucks to suck I guess but at least you've outlined some strategies for cutting losses and otherwise improving one's body and health.
Thanks for replying again.
I'm afraid I can't help you much since it's never been a particular goal of mine. As I said, best you can do is lift and hope that your forearm muscle insertions extend all the way to your wristbone. Also, there are some arm wrestling channels that train specifically for wrist strength so it'd do you no harm to check some of their videos out. But if you have any questions regarding forearm training I'd be happy to help, cheers boyo.
It definitely made my wrists thicker, if I had to guess by around half an inch. I know because I've since had to resize most of my watch bracelets. As for fingers, I wouldn't say so, or at least not enough to the point I notice a change
Thanks for the response.
I've heard of "Relentless Roger" on youtube, seems like a useful source.
Also this might be a moron question, but how is it that your muscle insertions - at least forearm - change their 'location'? Hope that makes sense, I was under the impression that the 'insertion' is static.
Maybe I should have worded my point better, your insertions are indeed static, training won't lengthen or shorten your insertions. But without training it's hard to tell if your forearms insertions are long enough to reach your wrist, if you do train you will reveal your true potential. However, best advice I can give you is to enjoy lifting by itself and don't bother too much with stuff like that, nobody in the real world prioritise something like wrist circumference
not salvageable for me since I have rsi already
When I do my cable wrist curls I have to loosen my watch. Manual labor will grow the hands and wrist but you need repeated micro damage so possibly just play with a brick at home when chilling
try a rock climbing gym. after going a few times I've really enjoyed the challenge of more difficult climbs. cute climber girls.
and the insane forearm pumps
I do wrist curls on the cables. Palms up i hold the edge of the bar and let it roll down at the bottom so my wrists fully bent then curl my wrists up and hold. 3x15. At first I could not close my hands the pump was so big
For wrists as in bones you can do
Boxing
Construction work
Armwrestling
Hammer2wrist-then heal
Train them the exact same way you train any other muscle. With weights, to failure, ideally in the 10-16 rep range.
Google different workouts for forearm, and try them all to figure out which ones you like, and which ones you don’t like.