Are you a teenager?
60kg is around 130lbs.
That's a good start if yes.
If you can already close it fully at it's max capacity, you bought something you do not need.
I had one of those and it fricking snapped in half from repeatedly using it at it's max capacity.
I was 15.
Go to ali express and search "grip trainer", you can get 100lbs, 200lbs, 300lbs, 400lbs all for like $10 each.
If you don't want to wait 2 months for it to arrive you can use amazon, but Amazon is going to charge you $30 each.
Another great hand exercise you can do super cheap is to just fill a big bowl with rice and mix your hand in the rice until your wrist is numb
My wrists are 8.7" around, I can't bend my wrist back enough to do proper front squats. Also my forearms are huge but they still look like noodles cause there is almost 0 taper from my forearms to my wrists.
If that's true you should be capable of gaining some brutal mass on your forearms and I recommend you dedicate at least half a session to it a week until you catch up
at least one more set of reverse curls. 3 sets of pronated wrist curls, 3 sets of supinated wrist curls. Fully extend and curl up, praying pose with forearms flat on a bench and roll the dumbells all the way down your fingers and back up then flip your arms, supersetted. Grip strengthener is probably a waste of time unless you've got a good one. Another one you can do is get a bucket of rice/sand in your house. Stick your hand in and just roll it like crazy. Get a wrist roller or make one. Very easy, get a dowel and drill a hole in it. Tie a rope through it and attach a small plate to the other end. Arms out in front of you roll all the way up and back down
If you don't do hammer curls already add it to your biceps day. Forearms can take a lot and they need it. Just don't rush into it and don't ego lift. Start light and build up. You sound like you've already got a decent start if you've been at it a while
sort of. It needs priority like any other body part. I'd focus on the hammer curls, wrist curls and reverse wrist curls. Stuff like the wrist roller and sand bucket is just shit you can do at home every day while you watch TV assuming your forearms aren't already fried. The hammer curls will just become part of your bicep routine
8 months ago
Anonymous
>
That's a lot of volume goddamn
>I'd focus on the REVERSE curls, wrist curls and reverse wrist curls.
my bad I wrote hammer curls there
8 months ago
Anonymous
sort of. It needs priority like any other body part. I'd focus on the hammer curls, wrist curls and reverse wrist curls. Stuff like the wrist roller and sand bucket is just shit you can do at home every day while you watch TV assuming your forearms aren't already fried. The hammer curls will just become part of your bicep routine
Alright, I'll up the reverse curls and start doing reverse wrist curls, I don't know about the hammer curls, I already do straight bar preacher curls which should work my forearms too right? I'm just kinda afraid of tearing my biceps.
8 months ago
Anonymous
Nah you're much more in danger on a preacher if anything. Hammer curls are just neutral grip hold a dumbell by your waist and curl it up no wrist movement. It will allow you to use more weight but no cheating now. It's prob the curl people cheat the most. You will NOT tear a bicep tendon unless you're on gear or absolutely moronic. I can't speak for other people but I feel like someone would literally have to help me tear my bicep tendon lol. Stop watching gym gore
8 months ago
Anonymous
Alright, I'll add hammer curls too then. Hopefully I'll have some massive veiny forearms soon.
8 months ago
Anonymous
No matter what you do grip like a motherfricker. Hold your deads a little while longer at the top. Do some deadhangs between sets etc. ya got this
My wrists are just above 7" which isn't bad - but I've unironically got teeny tiny hands, my petite gf has almost got hands the same size, none of you wristlet gays know true suffering
Just accept that you'll never be an orky big fella. I'm a manlet too so it's pointless to pretend. And only exercise to be athletic, if your skeleton isn't tanky. Accept being gracile, nothing you can do.
this, there is one muscle that can be trained for hypertrophy that runs behind your thumb. thats it. however.... >You "can't" change your wristsize
is false. you can grow any bones' thickness in your body if you inject a wienertail of peptides chemicals and hormones kek.
otherwise yes you can only change the density of the bone tissue via microfractures.
Obsessive grip training I figure if my wrists are skinny I should be able to crush dudes when we shake hands to assert dominance.
I bought one of those cheap adjustable hand grippers. Hopefully that will make my wrist stronger.
It can go upto 60kg
Are you a teenager?
60kg is around 130lbs.
That's a good start if yes.
If you can already close it fully at it's max capacity, you bought something you do not need.
I had one of those and it fricking snapped in half from repeatedly using it at it's max capacity.
I was 15.
Go to ali express and search "grip trainer", you can get 100lbs, 200lbs, 300lbs, 400lbs all for like $10 each.
If you don't want to wait 2 months for it to arrive you can use amazon, but Amazon is going to charge you $30 each.
Another great hand exercise you can do super cheap is to just fill a big bowl with rice and mix your hand in the rice until your wrist is numb
I am 26 but i am from a 3rd world country, avg male grip strength in my country is 30kg
become mr india
>30 kg
Lmfao when i was in critical conditions and almost reached anorexia, my grip strenght was tested at 44 kg
scrawny masterrace
like it or not, girls prefer scrawny guys
thats 7.5inch wrist
decent size
My wrists are 8.7" around, I can't bend my wrist back enough to do proper front squats. Also my forearms are huge but they still look like noodles cause there is almost 0 taper from my forearms to my wrists.
If that's true you should be capable of gaining some brutal mass on your forearms and I recommend you dedicate at least half a session to it a week until you catch up
I do 2x10 reverse curls, 2x20 wrist curls and 1x100 on the grip strengthener 3 times a week, what do you recommend?
at least one more set of reverse curls. 3 sets of pronated wrist curls, 3 sets of supinated wrist curls. Fully extend and curl up, praying pose with forearms flat on a bench and roll the dumbells all the way down your fingers and back up then flip your arms, supersetted. Grip strengthener is probably a waste of time unless you've got a good one. Another one you can do is get a bucket of rice/sand in your house. Stick your hand in and just roll it like crazy. Get a wrist roller or make one. Very easy, get a dowel and drill a hole in it. Tie a rope through it and attach a small plate to the other end. Arms out in front of you roll all the way up and back down
If you don't do hammer curls already add it to your biceps day. Forearms can take a lot and they need it. Just don't rush into it and don't ego lift. Start light and build up. You sound like you've already got a decent start if you've been at it a while
That's a lot of volume goddamn
sort of. It needs priority like any other body part. I'd focus on the hammer curls, wrist curls and reverse wrist curls. Stuff like the wrist roller and sand bucket is just shit you can do at home every day while you watch TV assuming your forearms aren't already fried. The hammer curls will just become part of your bicep routine
>
>I'd focus on the REVERSE curls, wrist curls and reverse wrist curls.
my bad I wrote hammer curls there
Alright, I'll up the reverse curls and start doing reverse wrist curls, I don't know about the hammer curls, I already do straight bar preacher curls which should work my forearms too right? I'm just kinda afraid of tearing my biceps.
Nah you're much more in danger on a preacher if anything. Hammer curls are just neutral grip hold a dumbell by your waist and curl it up no wrist movement. It will allow you to use more weight but no cheating now. It's prob the curl people cheat the most. You will NOT tear a bicep tendon unless you're on gear or absolutely moronic. I can't speak for other people but I feel like someone would literally have to help me tear my bicep tendon lol. Stop watching gym gore
Alright, I'll add hammer curls too then. Hopefully I'll have some massive veiny forearms soon.
No matter what you do grip like a motherfricker. Hold your deads a little while longer at the top. Do some deadhangs between sets etc. ya got this
at least your shit is in tact
What’s wrong with your skin
it's a scar Black person
17.5cm, going slowly upwards 🙂
My wrist is even smaller, not sure why needs measure the circumference and not simply the width. Mine is only 2 U.S. quarters wide.
Never had a problem with my wrists but they don’t look masculine obviously, I get hand mogged by everyone.
Nerds* and 2 U.S. quarters is ~2 inches and my wrist is 1.8 inches wide
My wrists are just above 7" which isn't bad - but I've unironically got teeny tiny hands, my petite gf has almost got hands the same size, none of you wristlet gays know true suffering
>6.5"
i just accept the fact that im a subhuman and even f*males got thicker wrists than me.
They are probably just fat.
>They are probably just fat.
Fat wrists look pudgy but still look thick, thin wrists stand out because they're bony
My wiener is thicker than that
mine are 7.5, and my forearm is 12.5, and biceps are 16.
pics
In b4 >clean your mirror
Why are your forearms so small? Do you not use them at all?
my wrists are 7" but i'm 6'4 235 lbs
so a lot of that is forearm muscle....
the bone is actually tiny
i have 6.5 inch wrists, 14.5 inch forearms and 18 inch biceps
my wrists are suifuel
Lol, I'm also a 6. Train forearm to cope but I know it's over.
dead
>dick is just about as thick as wrists (less than a half inch)
not too well
t. tendonitis in wrist for 6+ months now
Just accept that you'll never be an orky big fella. I'm a manlet too so it's pointless to pretend. And only exercise to be athletic, if your skeleton isn't tanky. Accept being gracile, nothing you can do.
tfw dick is thicker than wrists
palm circumference is the true determinant for its over status
mine is 8”/20.32cm
my wrists are also bad (6.25”/15.88cm)
You can't change your wristsize your wrist bones determine its ultimate size.
Mogger
this, there is one muscle that can be trained for hypertrophy that runs behind your thumb. thats it. however....
>You "can't" change your wristsize
is false. you can grow any bones' thickness in your body if you inject a wienertail of peptides chemicals and hormones kek.
otherwise yes you can only change the density of the bone tissue via microfractures.
I’m holding on to your moms tit right now, if you catch my meaning