Bigger forearms and wrists?

I'm a tall lanky dude, since i've joined here i've been able to gain about 10 pounds, but I would really like to increase the size of my tiny wrists and thin forearms. It just looks unhealthily skinny, y'know? It would be nice to not be able to touch my thumb with my index finger when I make a ring around it.

What type of things can I do to increase the size of my wrists and forearms? I would like to incorporate some sort of workout that directly targets these areas, into my workout routine.

Thanks.

-Curtis

unfortunately there is not much you can do quickly to increse your wrist size.  It will generally stay the same, over time as your tendons grow in the wrist it can get slightly larger but not by much.  As for the forearms you can do direct work if you so choose, do dumbell wrist extension and flexion exercises, farmers walks, or pull ups using only a few fingers on each hand.

Thanks man.

-Curtis

Ive been lifting real hard for about 6 months now and my forearms have grown noticeabley. I do forarm work every now and then but I can still get my fingers all the way around my wrist. I dont think that will ever change

Sometimes you just gotta go out there and get it done, You know.. Give Er

Give Er


Ive been lifting real hard for about 6 months now and my forearms have grown noticeabley. I do forarm work every now and then but I can still get my fingers all the way around my wrist. I dont think that will ever change

Once again I have the same problem. My forearms are growing to a decent size, however my wrist are still quite small. I guess will just be something I'll have to live with....

yeah yeah, i got this too, small wrists looks dumb and you cant wear those cool watches lol, but if you try to gain weight it can help a little bit but other then that there aint much you can do

it ain't the size of the dog in the fight, its the size of the fight in the dog


fight record:  
 10-2

Give Er


Ive been lifting real hard for about 6 months now and my forearms have grown noticeabley. I do forarm work every now and then but I can still get my fingers all the way around my wrist. I dont think that will ever change

Same here but lately I have been making some progress in that area. Wrist curls, proper diet, and time to recover seem to be making a difference.

175 lbs
47 48 years old
Feeling pretty good

I seem to injure my right wrist every time I try to increase their size.

my 30 lb bulk has resulted in a 1/2" gain in wrist size.  i estimate.  don't know if this is fat, or other tissue.

I THINK IT LOOKS COOL WHEN U HAVE NICE SIZED ARMS AND FOREARMS AND SKINNY WRISTS

flyhigh B

wrist curls are silly, do grip work like farmers walks and static holds along with heavy deadlifts.

ok im only 13 almost 14 and my arms are 18 and a half inches wide...my forarms are a large size because i use whey protein often and u just gotta push urself every other work out...ill do a workout and then a day or 2 later ill increase by maybe 4-6 pounds..and that will gain mass and size very much...and best flavor for whey ...get nesquick milk and use the chocolate flavor..u hardly taste it and u get extra protein from the milk 

Everybody settle down now!
Who cares about wrists?
Now forearms can be very impressive. (They also have the look of real world usable strength)
But wrists who cares?
Its like trying put mass on your toes?
"Wow did you see how huge that guy's wrists and toes were"

if that stuffed worked
it wouldn't be legal
take that supplement industry

Chalky Palms


wrist curls are silly, do grip work like farmers walks and static holds along with heavy deadlifts.

Not really. 

http://www.rosstraining.com/forum/viewtopic.php?t=37233

• My Lifting Blog

Please check it out.

Godzmarine

Not really. 

http://www.rosstraining.com/forum/viewtopic.php?t=37233

the link doesn't work but it doesn't really matter.  Wrist curls are a completely unnatural movement and therefore serve no purpose for strength application at all in my mind.  What do you think is going to build bigger forearms (since that is the muscle wrist curls work, not the wrists) moving your wrist backwards and forth with a tiny weight at an unnatural angle, or squeezing as hard as possible, using every flexor in your forearm, to keep 400+ pounds from slipping out of your grip?  Case closed.

The forum must be down for now.  He asked about bigger forearms,  wrist curls are part of getting bigger forearms.  How do you flex your forearms?  You bring your hand down, is that unnatural?


Read the Rossforums when its back up.  There is a big forearm thread.

• My Lifting Blog

Please check it out.

Godzmarine


The forum must be down for now.  He asked about bigger forearms,  wrist curls are part of getting bigger forearms.  How do you flex your forearms?  You bring your hand down, is that unnatural?


Read the Rossforums when its back up.  There is a big forearm thread.

I'm sorry, but when I flex my forearms I do it my making a fist as hard as possible.  Did you even read my post?  Moving your wrist is very natural yes, moving it against a load is highly unpractical and bad for joints. 

Construction workers have some of the biggest forearms around, sometimes way out of proportion with the rest of their body.  Are you telling me that they got these by moving their wrist at a weird angle while picking stuff up?  No.  They got them by lifting crap off the ground and holding it for extending periods of time while they're fingers are being forced open by the weight.  Look at anyone who deadlifts 500+ without straps, they will have big forearms, I see skinny kids doing wrist curls all the time, seems to do the trick.

I don't care what your link says, they are silly.

Sure buddy.  I'm just talking about putting extra mass onto the forearms. 
I read your post.
I do deadlifts with a thickbar and train my grip 3 times a week.

No the people in my link are not silly.  

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Please check it out.

Godzmarine


Sure buddy.  I'm just talking about putting extra mass onto the forearms. 
I read your post.
I do deadlifts with a thickbar and train my grip 3 times a week.

No the people in my link are not silly.  

I was referring to wrist curls not the people in your link,  I can't read anything they said but more weight involved = more mass added, given that form is a constant.  If I had to choose between heavy deadlifts or wrist curls for mass I wouldn't even have to think.  Maybe when you start pulling 4 or 5 plates you will realize this.

Way to be a real asshole now.  You can throw in some isolations at the end of a workout. 

• My Lifting Blog

Please check it out.

Godzmarine


Way to be a real asshole now.  You can throw in some isolations at the end of a workout. 

I'm not being an asshole at all, there is nothing wrong with isolation work I agree, but if you are gonna tell people that wrist curls are better for forearm size than heavy deadlifts I'm not gonna just ignore it and pretend you are right.  Isolations are great but certain ones just aren't natural, wrist curls go under that list, along with upright rows and dumbbell kickbacks. 

let me settle this
wrist curls will give you bigger forearms
if grip gave you bigger forearms we would all have one huge forearm from watching porn

if that stuffed worked
it wouldn't be legal
take that supplement industry

lol, I agree that wrist curls make your forearms big, but heavy deads do the trick even better, I always wondered why my right forearm was bigger than my left? ha

Reverse curls work great for forearms and wrist the trick is to use a straight bar and point your thumbs toward each other while touch them on the bar.

It feels awkward at first, but it is one of the best forearm/wrist exercises -trust me

Jeff Bode NASM-CPT User Based Fitness Product Reports

your muscles in the forearm are worked differently during a deadlift than with a wrist curl or wrist extension.  There is nothing wrong with doing them for size.  Now if you wanted to deadlift 500+ pounds without straps then deadlifting would be the best for your grip STRENGTH not necessarily size as you are only working the flexors in the forearm not the extensors as you would with curls/extensions.

Once again someone with an opinionated and closed mind joined great

I added some wrist curls into the very end of my routine because I realized that on my bench, my wrists are rolling back (my hands are extremely small, girl sized, in fact) and I thought it would help to strengthen the muscles that need to hold steady on the presses.

Soccerking3000


your muscles in the forearm are worked differently during a deadlift than with a wrist curl or wrist extension.  There is nothing wrong with doing them for size.  Now if you wanted to deadlift 500+ pounds without straps then deadlifting would be the best for your grip STRENGTH not necessarily size as you are only working the flexors in the forearm not the extensors as you would with curls/extensions.

Once again someone with an opinionated and closed mind joined great

lol so deadlifting 500+ without straps won't give you forearm size?  Gimme a break.  I'm glad you got into the muscle groups of the forearm, which of those two groups that you mentioned are the larger muscles of the forearm?  hmmmm, the flexors are.  I used the construction worker analogy earlier and I'll use it again because it is a good one, do you think they are doing wrist curls during their lunch breaks?  They have some of the largest forearms I have seen, and it is all from grip work.  Look at strongmen, they all do farmers walks, axle cleans, and other grip tests and they also have massive forearms.  I'm sure a strongman does wrist curls to aid in his forearm size. 

Once again another kid who thinks he knows it all.

Chalky Palms

Soccerking3000


your muscles in the forearm are worked differently during a deadlift than with a wrist curl or wrist extension.  There is nothing wrong with doing them for size.  Now if you wanted to deadlift 500+ pounds without straps then deadlifting would be the best for your grip STRENGTH not necessarily size as you are only working the flexors in the forearm not the extensors as you would with curls/extensions.

Once again someone with an opinionated and closed mind joined great

lol so deadlifting 500+ without straps won't give you forearm size?  Gimme a break.  I'm glad you got into the muscle groups of the forearm, which of those two groups that you mentioned are the larger muscles of the forearm?  hmmmm, the flexors are.  I used the construction worker analogy earlier and I'll use it again because it is a good one, do you think they are doing wrist curls during their lunch breaks?  They have some of the largest forearms I have seen, and it is all from grip work.  Look at strongmen, they all do farmers walks, axle cleans, and other grip tests and they also have massive forearms.  I'm sure a strongman does wrist curls to aid in his forearm size. 

Once again another kid who thinks he knows it all.

This. Hard to argue with what chalky is saying (:

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

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