What Exercise Increase Wrist Size: 10 Proven Exercises for Stronger and Thicker Wrists




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Exercises like wrist curls and reverse wrist curls can increase wrist size effectively. If you’re looking to build bigger wrists, certain exercises can help you achieve that goal.

Wrist curls and reverse wrist curls are two effective exercises that specifically target the muscles in your forearms and help increase wrist size. By performing these exercises, you can strengthen and build the muscles surrounding your wrists, leading to a more defined and substantial appearance.

Incorporating wrist curls and reverse wrist curls into your regular workout routine can yield noticeable results over time. So, if you desire stronger and larger wrists, these exercises are worth adding to your fitness regimen.

Why Strong And Thick Wrists Are Important

Having strong and thick wrists is essential for various reasons. First and foremost, strong wrists provide a solid foundation for performing exercises and activities that involve the upper body. Whether you’re lifting weights, doing push-ups, or participating in sports like tennis or golf, having sturdy wrists allows for better control and stability, ultimately enhancing your overall strength and performance.

Additionally, strong wrists minimize the risk of injuries, particularly during weightlifting or repetitive motions. They act as shock absorbers, distributing the force more evenly throughout the arm and protecting the joints from excessive strain. Maintaining strong wrists also improves grip strength, making it easier to hold objects securely and increasing your overall dexterity.

Benefits Of Having Strong And Thick Wrists

Enhanced Performance: Strong wrists provide a solid foundation for various exercises, improving overall strength and performance.
Injury Prevention: Sturdy wrists act as shock absorbers, distributing force and minimizing the risk of injuries during physical activities.
Improved Grip Strength: Strong wrists enhance grip strength, allowing for better control and stability while holding objects.
Increased Dexterity: Maintaining strong wrists improves dexterity, making it easier to perform tasks that require precise hand movements.

Understanding The Anatomy Of The Wrist

Understanding the Anatomy of the Wrist

The wrist is a complex joint consisting of several key muscles and structures that contribute to its size and strength. These include:

Key Muscles Structures
The flexor carpi radialis The scaphoid bone
The extensor carpi radialis longus The lunate bone
The flexor carpi ulnaris The triquetrum bone
The extensor carpi ulnaris The pisiform bone

How they contribute to wrist size and strength:

These muscles play a vital role in wrist movement and stability. Strengthening these muscles through targeted exercises can lead to increased wrist size and strength. Specifically, exercises that involve wrist flexion, extension, and deviation can help to build muscle mass and improve overall wrist functionality. Adding resistance through weights or resistance bands can further enhance the effectiveness of these exercises.

By understanding the anatomy of the wrist and targeting the key muscles and structures involved, individuals can work towards achieving their desired wrist size and strength.

Exercise 1: Wrist Curls

Exercise 1: Wrist Curls

Proper form and technique:

  • Start by sitting on a bench or chair with a dumbbell in each hand, palms facing up.
  • Rest your forearms on your thighs, allowing the wrists to hang off the knees.
  • Slowly lower the dumbbells towards the floor, feeling the stretch in your forearm muscles.
  • Curl the dumbbells back up towards your body, squeezing the wrist flexors at the top of the movement.
  • Repeat for the desired number of reps.

Equipment needed and variations:

  • Dumbbells are the most common tool used for wrist curls, but you can also use a barbell or a cable machine.
  • For added intensity, try using a wrist roller or performing the exercise one arm at a time.

Benefits and results:

  • Wrist curls are an effective exercise for increasing wrist size and strength.
  • They target the wrist flexors and extensors, which are often overlooked in traditional upper body workouts.
  • Regularly incorporating wrist curls into your workout routine can lead to improved grip strength and overall wrist stability.

Exercise 2: Reverse Wrist Curls

Reverse wrist curls are an effective exercise for increasing wrist size and strengthening the muscles in your forearms. Here’s how to perform them:

  1. Start Position: Sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in each hand, palms facing down.
  2. Movement: Slowly lower the dumbbells towards the floor by extending your wrists and allowing the weight to stretch your forearm muscles. Keep your forearm stationary.
  3. Targeted Muscles: Reverse wrist curls primarily target the extensor muscles in your forearms.
  4. Variation Options: To increase the difficulty, you can use heavier dumbbells or perform the exercise while seated on an incline bench.
  5. Equipment Needed: You will need a pair of dumbbells to perform reverse wrist curls.
  6. Benefits: Regularly incorporating reverse wrist curls into your exercise routine can help improve grip strength, enhance overall wrist stability, and develop forearm muscles.

Remember to start with lighter weights and gradually increase the resistance as your wrists become stronger. Proper form and technique are essential for maximizing the benefits of this exercise. Be sure to consult with a fitness professional or trainer if you have any concerns or questions.

Exercise 3: Plate Pinch Grips

Plate pinch grips are an effective exercise for increasing wrist size and overall grip strength. This exercise involves holding two weight plates together in one hand and squeezing them together for a set amount of time or repetitions.

To perform plate pinch grips, you will need two weight plates of the same size and a flat surface to place them on. Start by standing with your feet shoulder-width apart and hold the weight plates with your thumb on one side and your fingers on the other. Squeeze the plates together using your fingers and thumb, making sure to maintain a tight grip.

There are variations of plate pinch grips that you can try to target different areas of your wrists and forearms. For example, you can use smaller weight plates or add weight to the plates using a dip belt or weightlifting chain. You can also perform plate pinch grips with your arm extended or at different angles to challenge your grip strength further.

Plate pinch grips have several advantages for increasing wrist size and grip strength. They primarily target the muscles in your forearms, including the flexor and extensor muscles, which play a significant role in wrist stability and mobility. Regularly incorporating plate pinch grips into your workout routine can help you develop thicker wrists and improve your overall grip strength, making it beneficial for various sports and activities that require a strong grip.

Exercise 4: Farmer’s Walk

One effective exercise that can help increase wrist size is the Farmer’s Walk. This exercise involves carrying heavy weights in each hand and walking for a designated distance or time. It primarily engages the wrist flexors and extensors, which are responsible for the movement and stability of the wrist.

To perform the Farmer’s Walk exercise:

  • Select a pair of dumbbells or kettlebells with a challenging weight.
  • Stand upright with a tight core and shoulders pulled back.
  • Grasp the weights firmly and let them hang by your sides.
  • Walk forward in a controlled manner, focusing on keeping your posture and grip steady.
  • Continue walking for the desired distance or time.
  • Rest and repeat for multiple sets.

This exercise not only targets the wrist, but also improves overall stability, grip strength, and forearm development. By regularly incorporating the Farmer’s Walk into your routine, you can promote muscle growth and enhance your wrist size.

Exercise 5: Wrist Roller

The wrist roller is a simple yet effective tool for increasing wrist size and strength. It consists of a bar or dowel with a rope attached to it, along with weights that can be added for resistance.

Overview: The wrist roller works by targeting the wrist flexors and extensors, which are the muscles responsible for wrist movement. By gripping the bar and rolling the rope up and down, you engage these muscles in a controlled and targeted manner.

Step-by-step instructions for effective use:

  1. Hold the bar with an overhand grip, with your arms extended in front of you.
  2. Roll the rope towards yourself, bringing the weight up.
  3. Slowly lower the weight back down by rolling the rope away from you.
  4. Repeat for the desired number of repetitions.

Strengthening effects on the wrist flexors and extensors: The wrist roller specifically targets and strengthens the wrist flexors and extensors, which can help increase wrist size and improve overall wrist strength. Regular use of this exercise, along with proper form and progression, can lead to noticeable gains in wrist size and strength over time.

Exercise 6: Hand Grippers

Exercise 6: Hand Grippers

Choosing the right grip strengthener

Hand gripper exercises for wrist size and strength

Hand grippers are a great tool for increasing wrist size and strength. They come in various sizes and resistance levels, allowing you to choose the right one for your needs. When using hand grippers, it’s essential to select the proper grip strengthener that matches your current strength level. Start with a grip strengthener that offers moderate resistance and gradually work your way up to a higher level as you progress. Additionally, it’s important to use proper form and technique when performing hand gripper exercises to maximize their effectiveness.

Hand gripper exercises target the muscles in your hands, forearms, and wrists. They involve squeezing the gripper with maximum force and holding it for a few seconds before releasing. This repetitive motion helps to strengthen and build muscle in these areas. Regularly incorporating hand gripper exercises into your training routine can lead to significant wrist size and strength gains over time.

Exercise 7: Push-ups With Wrist Rotation

Proper form and technique for push-ups with wrist rotation

Push-ups with wrist rotation are an engaging exercise that can help improve wrist mobility and strength. To perform this exercise, start in a standard push-up position with your hands positioned slightly wider than shoulder-width apart. As you lower your body towards the ground, simultaneously rotate your wrists inward so that your fingers point towards each other. Pause briefly at the lowest point of the push-up and then push yourself back up while simultaneously rotating your wrists back to the starting position. Repeat for the desired number of repetitions.

This exercise is beneficial for the wrists as it helps to increase flexibility and strengtwareenth muscles and ligaments in the joint. It also helps to improve stability and control, which can be particularly beneficial for sports or activities that require strong wrists, such as weightlifting or gymnastics.

Exercise 8: Wrist Push-ups

Wrist push-ups are an effective exercise for increasing wrist size and improving grip strength. This exercise specifically targets the muscles in your wrists and forearms, helping to build strength and stability. The proper form for wrist push-ups involves starting in a plank position with your hands directly under your shoulders. From there, slowly lower your body down until your wrists are flexed and your palms are on the ground. Push back up to the starting position using the muscles in your wrists and forearms.

There are several variations of wrist push-ups that can be incorporated into your workout routine. You can try elevating your hands on a yoga block or using dumbbells to increase the difficulty of the exercise. Another variation is to perform wrist push-ups on your fists, which can further target the muscles in your wrists.

Incorporating wrist push-ups into your exercise routine can not only help increase your wrist size, but also improve your grip strength, making it easier to perform other exercises and activities that require wrist strength and stability.

Exercise 9: Hammer Curls

Correct technique for hammer curls:

Hammer curls are a fantastic exercise to increase wrist size as they target the forearms and wrist extensor muscles. Start by standing upright with a dumbbell in each hand, palms facing inward. Keep your elbows close to your body and slowly curl the weights towards your shoulders, maintaining a neutral grip throughout the movement. Make sure to engage your wrist and forearm muscles as you perform each repetition.

Muscles targeted and benefits for wrists and forearms:

Muscles Targeted Benefits for Wrists and Forearms
Wrist Extensors Building strength and size in the wrist extensors can improve grip strength and stabilize the wrists during various activities.
Brachioradialis Developing this muscle can enhance forearm size and strength, leading to better overall wrist stability and performance.
Flexor Digitorum Superficialis Strengthening this muscle can improve finger flexion and grip control, thereby enhancing wrist strength and dexterity.
Flexor Carpi Radialis Increasing the strength of this muscle can aid in wrist flexion and improve stability during activities involving flexion and extension movements.

Incorporating hammer curls into your workout routine allows you to specifically target the wrist and forearm muscles, promoting strength gains and potential increases in wrist size. Remember to start with lighter weights to ensure proper form, gradually increasing the resistance as you feel comfortable.

Exercise 10: Finger Extensions

Exercise 10: Finger Extensions

Equipment needed: None

Steps Benefits
1. Sit comfortably with your forearm resting on a flat surface. Strengthening finger extensor muscles that help improve wrist stability.
2. Place the palm of your hand facing downwards. Enhancing finger flexibility and promoting proper wrist movement.
3. Start extending your fingers backward, away from the surface, while keeping them straight. Increasing wrist size by working on the extensors.
4. Hold the stretch for a few seconds and then release. Improved finger and wrist dexterity for various activities.

The finger extensions exercise requires no equipment and can be performed easily.

This exercise targets the finger extensor muscles, which play a crucial role in wrist stability. By extending your fingers backwards, you strengthen these muscles, enhancing your wrist size and promoting better flexibility. This exercise is beneficial for individuals involved in activities that require wrist movement, such as weightlifting, rock climbing, and gymnastics. Regularly incorporating finger extensions into your exercise routine will aid in preventing injuries and improving overall performance.

Frequently Asked Questions For What Exercise Increase Wrist Size

How Can I Increase My Wrist Size?

To increase wrist size, focus on targeted wrist exercises such as wrist curls and reverse wrist curls. Use proper form and gradually increase weights over time for progressive overload. Additionally, consuming a balanced diet rich in protein and nutrients can support muscle growth in the wrists.

What Exercises For Wrist Gain?

Exercises like wrist curls, wrist rotations, and finger extensions can help strengthen and gain flexibility in your wrists.

Does Hand Grip Increase Wrist Size?

No, hand grip exercises do not directly increase wrist size. However, they can strengthen the muscles in your hand and forearm, which may improve overall wrist stability and functionality. For significant changes in wrist size, targeted exercises or other factors may be required.

What Age Do Wrists Stop Growing?

The growth of wrists typically stops around the age of 18 to 20.

What Exercises Can Increase Wrist Size?

Certain exercises like wrist curls, reverse wrist curls, and push-ups can help increase wrist size.

How Often Should I Do Wrist Exercises?

It is recommended to perform wrist exercises 2-3 times a week for optimal results.

Can Wrist Exercises Improve Grip Strength?

Yes, wrist exercises not only increase wrist size but also improve grip strength.


Incorporating exercises that target the wrist muscles can help increase wrist size and strength. By regularly performing exercises such as wrist curls, reverse wrist curls, and grip exercises, individuals can stimulate muscle growth and improve their overall wrist fitness. It is important to remember to start with lighter weights and gradually increase the resistance to avoid injury.

Stay consistent and dedicated to the exercises, and you will see improvements in your wrist size over time. Keep pushing yourself and enjoy the benefits of stronger, more defined wrists!

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