Well anatomically, thinking of how to get bigger wrists by increasing the bone density of your forearms, or the size of your bones is impossible, as they are actually fixed where the bones are concerned. You might want to try other means in order to get thick wrists. People have tried all sorts of arm workouts to no avail. Other people have been disappointed because all their fattening potions did not result in making their skinny wrists bigger.
First of all, before you go all out, finding ways by which you can improve your radiocarpal anatomy, it is important for you to have a brief idea of what exactly makes up that joint beyond the skin you see.
Many structures make the joint you see. Its anatomical name is the radiocarpal joint. This, in truth, is a complex articulation made of several bones, namely, the distal end of the radial bone, together with the ulnar, and several carpal bones. The ulnar only articulates with the radial bone. The radial bone articulates with the carpal bones. There are 8 carpals, bones that articulate with the radius. Some parts of the literature add the 5 proximal heads of the metacarpal bones.
The 8 carpals made of two rows. The first row, closer to the radius and ulnar, and the second row, closer to the fingers. The proximal row articulates with the radius, except the pisiform bone. The distal articulates with the proximal heads of the 5 metacarpal joints.
These bones are covered by tendons, muscles, nerves, and skin to help the movement. Major motion by the articulation is flexion (forward), extension (backward), abduction (towards the radius, towards the right side) adduction (towards the ulnar or the left side).
Now you have a basic idea of the bones and the motions the radiocarpal joints do, you would want to know how to get bigger forearms and wrists.
How To Get Bigger Wrists: A Quick Overview
Here is a shortlist with essential points for all who’d like to make bigger and thicker wrists and forearms:
- Make exercises to extend and strength your joints (curls and abductions);
- Use dumbbells and hand squeezers (grippers);
- Don’t forget about the supplements that give your wrists and forearms more flex and strength.
That’s all you need! For now, let’s take a closer look at these essential points.
How To Strengthen Your Wrists
Let’s face it. The main reason why anyone wants thicker radiocarpal joints is so that they look stronger and less like skinny radiocarpal joints. Most people employ wrist and forearm exercises in order to really answer the question ‘how to get thicker wrists’. It has actually been proven that the only way to get thicker-looking radiocarpal joints is to do basic workout exercises, which then thicken the muscles and then strengthens them. Beyond that, really, there is nothing else you could do to figure out how to strengthen your wrists.
The main issue becomes knowing what exercises exactly to do so that you could achieve your dream of getting rid of weak forearms. Here are some great suggestions you could try out to result in how to increase wrist size.
How Do People Get Bigger Arms?
You have probably seen several people who seemed to have developed bigger forearms over the years. Big sturdy forearms that do not look scrawny and like they could fall off at any point. These people are probably bigger than you are, more built, or simply taller or big-boned. This is where genetics plays a part. The bone structure of any individual is determined by genetics. If you should look through, you will find that their parents have big radiocarpal joints. To be sure whether you are in a big category, you might want to take a look at your parent’s hands. You might have a great chance of getting bigger forearms once you grow bigger or get heavier.
This may be leaving your dream of big forearms to chance, and you would probably want a more active means of getting larger radiocarpal joints. Do not despair. There are a few things you could do, especially when it comes to exercise in order to get them bigger.
Best Exercises to Build Bigger Wrists and Forearms
Since you are wondering how to get a big wrist, exercising the joint is really all that you could possibly do, since you cannot increase your bone size. There are many exercises you could try to increase their size like you have been dreaming of.
Before you go on your journey figuring out how to strengthen wrists through exercise, you might want to stretch those muscles and tendons. Doing some range of movement exercises without weights is a great way to begin any workouts for forearms and wrists. You could start by doing hand flexions, circles and then extensions. This frees up the joint and allows you to move easily so that you could do other exercises for your radiocarpal joint. Check it out:
Try Extending The Joint
These are simple exercises you could do at home. You could get on your way to getting bigger forearms by increasing its flexibility. A great way you could begin is by doing hand extensions. Here’s how:
- Place your forearm on a solid surface, with your palm facing upwards.
- Start with a weight that is light, then begin lowering the weight with your focus being downward slowly. You could count 5 seconds to lower the wrist, then 5 seconds coming back up.
- Doing 10 or 15 reps of this exercise is necessary if you want to begin seeing an improvement within a few days. Target doing this exam 5 days a week, at least.
Practice Training Your Radius
This is a great exercise you could do at home as well. This is great for people who find that they have wasted muscles in the radiocarpal joint area, and it’s great for rehabilitation purposes. It is an exercise for these joint injuries, so if you have been thinking about strengthening wrists, this exercise might just be what you need.
- Stand up straight with your hands at your side.
- You might want to begin with a weight that is not overpowering.
- Start making short upward movements then slower movements towards the floor.
- You could choose to do this exercise in two sets each having 10 to 15 reps. Doing this for 4 or 5 days within the week is most helpful.
Releasing Exercises With The Joint
Perfect exercise for after your wrist workout and is perfect to stretch out the muscles that have been worked up during your routine. This is to prevent any soreness that you might feel after your exercise routine.
- Flex your hand upward, support the arm with your other hand.
- Use your other hand to apply pressure which you flex your forearm and the joint upwards in slow movements.
- You can do this for a few seconds, then switch to the other arm.
Hand Squeezers: The Best Strengthener for Forearms and Wrists
One of the best ways (and probably the BEST one) to make your wrists bigger and forearms stronger is using the hand squeezers. How can such a primitive and cheap tool help you to achieve your goals with grip strength training?
Gripping with hand squeezers involves opening and closing your wrists which in essence means that you engage your forearm flexors, as well as forearm extensors. Working on your hand strength grows up these muscles, giving your wrists and forearms a powerful look.
In this video, you can see how EXACTLY gripping help you to make your wrists bigger:
Try Out With A Dumbbell to do Joint Extensions
Work out the extensor portion of your forearm and the joint muscles. This forearm and wrist workout routines are how to build bigger wrists by getting rid of weak forearms. You will do this exercise sitting down using a chair or a bench used for lifting weights. You hinge forward so that your forearm can be placed on your thighs for support. You should get a dumbbell with a comfortable weight. Enough to aid the exercise, but not break the joint.
- You should then place your hands with your palms facing down. Let the joint be slightly more forward than your knees.
- Bend your hands over backward while placing your forearm firmly on your thighs while holding your dumbbell. This is in short quick motions and not exaggerated motions.
- You can do this a good 10 strokes, then return the dumbbell to its original position. You could do this routine 3 times, ten strokes each. 4 times a week is enough time to do this exercise as part of how to make wrists bigger.
“Eat Healthily” as Part Of How to Get Thicker Forearms
Your forearms cannot be bigger than your entire body. General body exercises to increase your mass all-around might just be how to get thicker arms. You could eat more, and healthily, of course. Foods containing more proteins to help to build you up, in addition to your exercise routine. Take some time to rest as well, and choose to be less stressed. As you gain healthy weight and increase in mass, you will certainly get bigger wrists in addition to your whole body.
Also, you’ll need to take some supplements that will increase your joints’ health. For instance, you may need to pick chondroitin and glucosamine supplements.
A few things you should know is that these things do not happen overnight, but with the right amount of healthy dedication, a good work out routine, eating healthily, and of course, with a great genetic component helping you out, you are sure to have bigger forearms before you know it.