July 21, 2024
Learn practical tips on how to increase wrist size and strength through exercises like wrist curls and resistance training. Find out which sports can help build grip strength, learn what foods to eat, and understand how physical therapy can help those recovering from wrist injuries.

How to Get Bigger Wrists: Tips and Exercises

If you have small wrists, you might feel self-conscious and wish you could make them bigger. Fortunately, there are practical tips and exercises you can do to help increase wrist size and strength. This article will provide insights on how to get bigger wrists.

Resistance Training

One important way to build wrist strength is through resistance training. This type of exercise involves using external forces, such as weights or resistance bands, to strengthen muscles. Resistance training is an effective way to build stronger wrists because it puts stress on the muscles, which forces them to adapt and grow stronger over time.

Some examples of resistance exercises that can help build wrist strength include:

  • Farmer’s walks
  • Reverse wrist curls
  • Barbell wrist curls
  • Wrist roller

Wrist Curls

One specific exercise that works well for building bigger wrists is wrist curls. This exercise targets the muscles on the front and back of the wrist, which can help increase strength and size. Here’s how to properly do a wrist curl:

  1. Sit down on a bench, holding a dumbbell in each hand
  2. Rest your forearms on the bench with your palms facing up, allowing the wrists to hang off the edge of the bench
  3. Curl your wrists up toward your body, keeping your forearms still
  4. Slowly lower your wrists back down to starting position
  5. Repeat for 3-4 sets of 10-12 reps

Hand Grippers

Hand grippers are a small, portable tool that can be used to build wrist strength. These grippers come in different resistance levels, so you can gradually increase the difficulty as your wrist strength grows. They work by forcing you to squeeze them, which strengthens the muscles in your hands and wrists.

To use hand grippers, hold them with your palm facing down and your fingers wrapped around them. Squeeze the gripper as hard as you can, then release. Repeat for several sets, gradually increasing the number of reps and frequency as your strength improves.

Forearm Exercises

In addition to wrist-specific exercises, strengthening your forearms can also help increase wrist size and strength. There are several exercises that can help target the muscles in your forearms and wrists:

  • Reverse curls
  • Palms-up barbell wrist curls
  • Plate pinch
  • Reverse grip bent-over rows

By adding these exercises to your resistance training routine, you can help develop bigger, stronger wrists in no time.

Sports that Involve Grip Strength

Participating in sports that require grip strength can also help you build bigger wrists. These sports typically involve holding on to something for an extended period of time, such as rock climbing or weightlifting. By participating in these sports, you can help build the muscles in your hands and wrists, leading to increased size and strength over time.

Other sports that can help build wrist strength include:

  • Tennis
  • Brazilian Jiu-Jitsu
  • CrossFit
  • Gymnastics

Physical Therapy

If you’ve had a wrist injury or are recovering from surgery, physical therapy can help you regain strength and mobility. A physical therapist can recommend specific exercises to help target the muscles in your wrists and hands, helping you build strength and size over time. They can also help you understand how to properly perform exercises to avoid re-injury or further damage to your wrists.


Finally, it’s important to maintain a healthy diet if you want to build lean muscle mass around your wrists. Consuming foods that are high in protein, such as chicken, fish, and eggs, can help provide the nutrients your muscles need to recover and grow. Eating a diet rich in fruits and vegetables can also help improve your overall health, leading to better muscle growth and recovery.

It’s best to avoid processed foods, sugary drinks and alcohol which may slow down your muscle growth process.


By incorporating these tips and exercises into your routine, you can help build bigger, stronger wrists over time. It’s important to be patient and consistent in your efforts, as muscle growth takes time. Stay committed and you’ll start seeing results in no time.

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