Build Bigger Wrists: 4 Easy Exercises for Inner Strength

Wrist strength and size play a crucial role in various activities, such as weightlifting, gymnastics, martial arts, and even everyday activities like typing or carrying groceries. Having strong wrists allows you to generate more power and lift heavier weights without injuring yourself.

It also helps with grip strength, which is essential in many sports like rock climbing or wrestling. On the other hand, having small and weak wrists can limit your performance and increase your risk of injury.

They can also make some exercises uncomfortable or impossible to perform correctly. This is why it’s important to include wrist exercises in your training routine if you want to improve your overall strength and performance.

Bigger Wrists Can Be Achieved Through Simple Exercises

Many people believe that wrist size is genetic and cannot be changed through exercise. However, this is a common misconception. While genetics do play a role in determining bone structure, you can still increase the size of your forearms and wrists by building up the muscles around them.

Fortunately, achieving bigger wrists doesn’t require fancy equipment or complicated exercises. In fact, there are several simple yet effective exercises that you can do at home or at the gym with minimal equipment.

These exercises target different muscles in your forearms and wrists and can help you achieve stronger grip strength while increasing wrist size over time. In this article, we’ll explore four surprisingly simple exercises that will help you get bigger wrists quickly without needing any special equipment!

Exercise 1: Wrist CurlsBuilding Strong Wrists

Are you looking to improve your grip and forearm strength? Or maybe you’re just trying to develop bigger wrists that make everything look better on you.

Whatever the reason may be, wrist curls are a great exercise to achieve those goals. Wrist curls work the muscles in your forearms and wrists that contribute to gripping and lifting strength, leading to bigger and stronger wrists. How They Work…

Wrist curls target the flexor and extensor muscles of your forearm, which are responsible for flexing or extending your wrist. These muscles are used when moving heavy objects or performing other tasks that require precise hand movements. Wrist curls involve holding a weight in one hand with an overhand grip, then moving the weight up and down using only your wrist joint. The Proper Technique…

To perform wrist curls correctly, sit on a bench with your feet flat on the floor. Place your arm on a bench or table with your palm facing up, holding a weight in your hand. Keeping your elbow stationary against the bench, curl the weight upwards by bending only at the wrist joint.

Slowly lower the weight back down until it reaches its starting position. Repeat this movement for 8-12 reps before switching arms. Variations For Different Levels of Difficulty…

If you want to increase difficulty level, try different variations of wrist curls such as reverse wrist curls or dumbbell hammer curls for more diverse forearm development. You can also use resistance bands instead of weights if you don’t have access to weights at home or gym. Remember that proper form is key when doing any exercise; if done incorrectly, it could lead to injury which will set back any progress made so far!

Exercise 2: Reverse Wrist Curls

Targeting Different Muscles For Bigger Wrists

When it comes to building bigger wrists, it’s important to target all the muscles in your forearms. Reverse wrist curls are a great exercise for this because they work the muscles on the back of your forearm, which aren’t targeted as much with regular wrist curls. By including reverse wrist curls in your workout routine, you’ll be able to develop a more well-rounded forearm and achieve bigger wrists.

Performing Reverse Wrist Curls Correctly

To perform reverse wrist curls, start by sitting on a bench or chair with your feet flat on the ground. Grasp a dumbbell with an overhand grip and let it hang down at arm’s length. Slowly raise the weight by curling your wrists up towards your shoulders, keeping your forearms still.

Pause at the top of the movement and then slowly lower the weight back down to starting position. It’s important to keep proper form while performing this exercise.

Make sure to keep your elbows tucked into your sides throughout the movement and avoid swinging or using momentum to lift the weight. Focus on squeezing your forearm muscles as you lift and lower the weight.

Increasing Intensity For Bigger Wrists

If you’re looking for ways to increase intensity with reverse wrist curls, there are several variations you can try. One way is to use heavier weights as you progress in strength.

You can also try using resistance bands or do reverse wrist curls one arm at a time for added challenge. Another advanced variation is doing reverse wrist curls on an incline bench or stability ball.

This will engage more stabilizer muscles in addition to working out those bigger forearm muscles for even larger wrists! As always, make sure to start with lighter weights before progressing range of motion to avoid injury.

The Power of Farmer’s Walks

Farmer’s walks are an exercise that involves walking while holding heavy weights, usually in the form of dumbbells or kettlebells, in each hand. This exercise is not only great for building forearm and grip strength but it also works your entire body as you walk.

The idea is simple: grab a weight in each hand and go for a walk. Despite its simplicity, farmer’s walks are an excellent way to improve your overall fitness and build muscle mass.

The primary muscles targeted during this exercise include the forearms, biceps, shoulders, and core. The traps also come into play as the weight pulls down on your shoulders.

As you walk with the weights at your side, you are required to maintain proper posture to keep from tipping over to one side or dropping the weights altogether. This means that your core muscles must be engaged throughout the entire exercise.

Proper Form for Farmer’s Walks

To perform farmer’s walks correctly, start by standing with a weight in each hand at your sides. Make sure your feet are shoulder-width apart and maintain good posture throughout the exercise – chest up, shoulders back and down.

Begin walking forward while keeping your arms straight at all times. It is important that you keep the weights close to your body throughout the duration of this exercise.

You don’t want them swinging away from you as this could lead to injury or poor form. When taking steps forward ensure that there is no excessive movement outside of normal gait mechanics.

Increasing Difficulty

If you’re looking for ways to increase difficulty during farmer’s walks there are a few things you can do: 1) Increase Weight – Start with lighter weights when first starting out so that you can get comfortable with proper form before progressing to heavier ones. 2) Add Distance – Try walking further distances throughout time increasing your overall endurance.

3) Increase the Time – Increase the time you hold the weights while walking. Start with shorter durations and work your way up.

Incorporating farmer’s walks into your routine is a great way to build strength and increase muscle mass. So next time you’re at the gym or in a park, pick up some weights and go for a walk!

Exercise 4: Plate Pinches

Developing Grip Strength and Wrist Size with Plate Pinches

Plate pinches are a fantastic way to improve your grip strength as well as increase the size of your wrists. As the name suggests, this exercise involves holding onto a weight plate using only your fingers, which engages the muscles in your forearms and wrists.

Over time, this will lead to stronger, larger wrists that can help you in various physical activities. To perform plate pinches properly, start by selecting a weight plate that you can comfortably hold on one hand.

Hold it by placing your thumb on one side of the plate and then wrapping your fingers around the other side. Make sure to keep your wrist straight and not let it bend down or up during this exercise.

Step-by-Step Guide for Plate Pinches

1. Start by selecting a weight plate that is comfortable for you to hold. 2. Hold onto the weight plate using only your fingers, with your thumb on one side and fingers wrapped around the other side.

3. Keep your wrist straight throughout this exercise. 4. Hold onto the weight plate for as long as possible.

5. Rest for 30 seconds to 1 minute between sets. 6. Repeat for 2-3 sets.

As you progress with this exercise over time, try increasing the weight of the plates or holding them for longer periods of time. You could also try doing more repetitions or performing them more frequently throughout the week.

Suggestions for Progression

One way to progress with plate pinches is to use thicker plates over time since these require more grip strength than standard plates do. You can also increase difficulty by adding resistance and attaching weights with a pinch grip clamp to further challenge yourself as you improve in strength over time. Another suggestion would be incorporating drops sets where you start with a heavier weight and as the hold time decreases, drop down to lighter weight plates while still maintaining proper form.


By including these four exercises into your routine, you can strengthen and increase the size of your wrists. Each of these exercises works different muscle groups that contribute to overall wrist strength and size.

Although there are many other ways to go about achieving bigger wrists, these exercises offer a simple yet effective way to get started. Remember, gradually increasing the intensity of each exercise over time will help you see improvements in your wrist strength and size.

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