What Are The Exercises That Can Increase Wrist Size Quickly

Wrist size depends on your bone density. If your bones are not strong, then firstly, improve your bone health. Most people have this issue because they want a bigger wrist.

But it is not quite easy. If you want a bigger size, you must train all your wrist muscles.

There are many muscles, like the Flexor carpi ulnaris, Palmaris longus, Flexor carpi radialis, Pronator teres, Brachioradialis, and so on. If you train these muscles, then you will have bigger arms.

If a person's 20′ bicep and his wrist are not so good, he looks pretty odd. So you should train 2-3 times a week for better results.

Effect of Genetics

You can see a lot of people in your group who have good arms. And he never goes to the gym. This is happening with genetics.

Most people do not believe in genetics, but it is a factor that plays an important role in your life. So if your genetics are not strong, you never achieve this.

Because we have no control over genetics, but we can improve it by doing exercise.

Exercise for gaining wrist size

Extension With Dumbbell

Dumbbell Flexion

Supination With Dumbbell

Pronation With Dumbbell

These four exercises are very helpful for your wrist. You can perform 4 sets with maximum repetition. Make sure never to overload the weight. If your movement is in your control, you can achieve your goals.

Diet For Gain

If you work hard, then you need to repair your muscles. In your diet, you take high protein and high carbs.

But you can consume only complex carbs. There is some fat for your body, but these fats are also healthy fats like nuts, almonds, egg yolk, etc.

Keep Patience

Many people have been following a workout for one month, and they ask if my wrist is not growing. Your diet and exercise are not good enough. But in this world, nobody can give you a shortcut for this.

So my request to all is that you should train your muscles for at least six months, and you can see results. But if you skip some days and then train. Then no one can help you.

Compound Movements

In this, you can perform deadlift and chest, push-ups, pull-ups, squats, etc. These exercises train your overall body muscles. Make overall body strength.

If you are an advanced person, you can add snatches and clean, power clean, and clean and jerk workouts. These exercises also increase your body strength.