Training Wrists

[Amaze]

I've always had thin wrists, and I wanna what's the best ways to exercise my wrists so they'll get stronger and thicker...can anyone help ?

[Bjjexpertise@be]

i don't think you can thicken your wrists, maybe your forearm but not yoru wrists.... at least thats what i think, ask falcon, he should know.

[Tom Yum]

Re: Training Wrists

Originally posted by Amaze
I've always had thin wrists, and I wanna what's the best ways to exercise my wrists so they'll get stronger and thicker...can anyone help ?

he he...he he... hehehehe...........seriously, you can improve your wrist strength, but its hard to increase the mass. You might ad wrist curls with palms upward and downward. You can also buy some of the spring tension grip devices at a sports store.

[Amaze]

stop laughing, I don't know much about this...

[Biker]

Don't worry, dude. Actual wrist thickness probably won't increase, but you can make your forearms bigger. Is it your forearms or your wrists that you want to make bigger? For forearms, it'll take some doing. Since you use your hands pretty much all day they're used to the muscle stimulation which means that high reps are the order of the day. Probably 15 to 20 reps, maybe more, each person is different. Here are a few basic forearm movements:

Wrist curl - do them seated with your forearms resting on your legs and your hands hanging off your knees and your palms up and hand fairly close together, maybe 6 inches or so apart. A regular barbell works pretty good.

Reverse wrist curl - Same as above except your palms are facing down. You'll probably have to go with a lighter weight and adjust your hand position on the bar to avoid discomfort. Change your hand position on the bar, a slightly wider grip, with your forearms pointing in at a slight angle.

Reverse grip curls - Pretty much the same as a regular barbell curl, except your hands are both palms down on the bar. When you do the curl, there is no need to go any higher than about half way up.

Pinch grip - grap a weight plate and hold it using just your fingers pinching it. Might be hard to do if you dont' have any smooth faced weights. Hold it for time or walk around a certain distance, going longer and increasing the amount of weight you hold.

[Tom Yum]

Originally posted by Amaze
stop laughing, I don't know much about this...

My apologies, it was an inside joke.

[Szczepankiewicz]

So you can't increase thickness?

That's bad news....

[Thai Bri]

Ask Ghost. He's always training his wrists.

[Lizard]

You do this to every thread Thai Bri.

[Gunjin]

Wrist Rolls

Try wrist rolls as well.

Get a round/cyclander type of wood a bit more than shoulder width in length. Something thicker than a broom handle. And then, drill a hole straight through the middle. Feed some rope through the hole and make a good knot at one end. The other end of the rope should reach the floor while holding the Roll straight out shoulder high. Make sure there is some slack to attach a 5 or 10 lbs. weight to the end of the rope. Then standing straight, or with your back against a wall, simply roll your wrist until the weight comes all the way. Pause for a second then roll your wrist in the opposite direction and unwind the weight to the floor. Do as many sets as you feel necessary.

[dragonwarrior99]

yep its pretty much impossible to increase your wrist measurement its mostly genetic. if you weight train the wrist, the bone just gets stronger there you wont get thick wrists. its all about your genetic bone structure.