Is It Possible to Increase Wrist Size? Here’s How!


I know you’ve likely heard of people who have large wrists for their height, but did you know that it’s possible to change your wrist size? I’m not talking about getting surgery or anything like that. You can do it through training!


For example, if you’re trying to increase the circumference of your biceps, then all you need is a few exercises and some time. So, if you want bigger wrists without going under the knife, then here’s how to do it!


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Can You Increase Your Wrist Size?

The short answer is yes; you can increase the size of your wrists! However, it may take a long time depending on how big they are, to begin with, and what type of training you do, so it’s something that must be done very gradually.


But if you’re willing to put in the work, then there’s no reason why you shouldn’t be able to increase the size of your wrists.


Forearms and wrists are the same muscle group, so if you make your forearms bigger, you also increase your wrists’ size. In addition, these muscles are used for carrying objects and gripping them, so it’s crucial to do forearm exercises if you want to improve their size!


Wrist training is something you should consider if you have skinny wrists and give them more definition. It’s not just women who can benefit from it either. Even men with bigger wrists will see benefits by doing the correct type of training!


You can do many types of wrist exercises, so try to rotate between them and include at least one in your workout session every day if possible.


Exercises for bigger wrists

Now that you know why you should do wrist training, it’s time to look at the exercises. There are many types of exercises you can do, but we’ve put together a list that includes some of the best ones. You should consist of some or all of these in your workout routine daily!


#1 - Barbell Curl

This is an excellent exercise for bigger wrists and forearms. You’ll find that it also helps build your biceps, so if you want big arms, this is the way to go! In addition, your wrist muscles are activated during the curl, so it’s a good exercise for increasing their size.


To do this exercise, stand up and hold the barbell at shoulder width using an underhand grip. Then, with your arms straight down by your side, curl the weight up until you’re holding it at shoulder height with both hands. Then, slowly lower it back down to the starting position.


#2 - Knuckle push-ups

One of the biggest problems with increasing wrist size is that it’s not always easy to do exercises where you’re pushing against something. Unfortunately, there aren’t many ways to do this without using weights, which means most people don’t bother.


But if you want bigger wrists, then doing knuckle push-ups is a great way to start! Compared to regular push-ups, knuckle push-ups activate your forearm muscles more. This means they increase your wrist size faster!


#3 - Wrist Curls

This is one of the best exercises you can do to increase your wrist size. It’s also straightforward because all you have to do is grip a dumbbell using an overhand or underhand grip, then curl it up towards your body.


Once you know how to do this exercise, I recommend doing it every day when you train. You don’t have to do it for very long either; just a few sets of 10-15 reps is enough to get your wrists growing.


#4 - Pull-Ups

This is another excellent exercise if you have thin wrists, so definitely include it in your workout routine if you can do it. You can do pull-ups with an underhand or overhand grip, but I recommend overhand because it will be easier to increase the size of your wrists this way.


Pull-ups are an upper-body exercise that also activates the muscles in your forearms. At first, they won’t be very strong, but with time you’ll find it gets easier to do more reps and put on some muscle mass!


#5 - Chin-Ups

These are the same as pull-ups, but you do them with an underhand grip. It’s a great way to work your biceps too, so if you have good bicep development, you can train forearms and wrists simultaneously.


Chin-ups are a little more complex than pull-ups because it’s easier to pull yourself up with an overhand grip, but it’s still a good exercise for getting stronger fast. Your wrist circumference will increase faster with this exercise than with anything else.


Forearm exercises can vary depending on your fitness level. If you’re starting, it might be harder to do any of the exercises listed above. Instead, start with some wrist curls and reverse wrist curls to get used to the types of movements you’ll need to do.


Once you get used to these wrist strengthening exercises, you can move on to the more advanced ones. When your wrists are stronger, and you’ve got a bit of muscle mass going on, then it’s time to increase wrist size with some heavy lifting!


Consider your diet

Diet is essential for building muscle, but it’s even more critical for increasing wrist size. This is because your wrists are small muscles that need to be fueled with the right supplements and nutrients to grow.


Let’s see some things you should eat to increase the size of your wrists.


#1 - Fats

One of the best ways to ensure your wrist muscles are getting fed is to eat healthy fats with every meal. Healthy, natural fats like olive oil and flaxseed oil are great because they contain omega-three fatty acids, which help burn fat and improve blood flow.


#2 - Carbohydrates

These are other vital food to help your wrists grow. Carbs control blood sugar levels, plus they’re also the primary energy source for athletes and bodybuilders. So, if you’re getting carbs from healthy sources, it can benefit your muscles in many ways. 


#3 - Proteins

Lastly, lean proteins are another essential food you should eat to grow big and strong wrists. Protein is the building block of muscle, so without it, your muscles won’t develop. It’s also how your body repairs itself when you’ve been working out, which means that it’s significant for increasing wrist size too!


Taking supplements can help when it comes to increasing wrist size. Certain dietary supplements can help you grow your wrists faster but be careful with these because some of them are illegal in most parts of the world!


There’s nothing wrong with trying natural ways to get big and strong forearms, so let’s look at some of the best ingredients for building up your wrists.


1) BCAAs

Branch Chain Amino Acids, or BCAAs for short, is an excellent supplement for bodybuilders and athletes. They’re a group of three different amino acids that your body needs but can’t produce independently. 


Having a proper BCAA ratio in your blood helps muscles recover more quickly after intense workouts, and it can also improve your endurance. In addition, since your wrists are small muscles, they’ll benefit from the extra energy these supplements provide.


2) Creatine

Creatine is a supplement that has been used by athletes for decades now. It’s cheap to make and very effective at increasing your workout capacity and improving overall muscle mass and strength. If you’re over the age of 18, then it’s safe to take creatine while you’re working out. Just make sure not to exceed recommended dosages!


3) Glutamine

Glutamine is another amino acid that your body uses but can’t produce on its own. It’s available at any health food store and works great for increasing the size of your wrists. Make sure you’re getting enough glutamine in your diet because, without it, your body will have a tough time recovering from workouts and injuries.


Taking these supplements is the best way to increase wrist size fast, but you can still do it naturally by following a strict workout regimen and eating lots of healthy fats and carbs. Just remember to take your supplements responsibly and never exceed dosage recommendations, no matter how tempting they may be.


Final thoughts

If you want to increase your wrist strength, it’s possible. But first, consider your diet and exercises for bigger wrists. The circumference of our wrist bone is indeed determined by genetics, but there are ways we can make our bones grow larger over time with a healthy lifestyle (such as eating more protein).


It would help if you also did some targeted exercises like strengthening or stretching out those muscles on either side of the forearm – this will give them something extra to work against, which will help build up their strength quickly.


We hope this article was helpful. If you have any questions, please leave a comment below, and we’ll try to answer them as soon as possible! Cheers.


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