Admin May 06



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.

These are many muscles like 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 then 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 then you never achieve this.

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

Exercise for Gain 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 weight. If your movement is in your control then 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 you should train your muscles for at least six months then you can see results. But if 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, then you can add snatches and clean, power clean, clean, and jerk workouts. These exercises also increase your body strength.