The wrist is a complex joint consisting of bones, tendons and ligaments. It’s the bones and the connective tissue that determine the wrist size, not the muscles. Bone growth is determined by genetics and skeleton structure, and there’s nothing much you can do to change that once you reach physical maturity. But the wrist muscles can be trained to get stronger and bigger, which can help to make your wrists look thicker.
One of the best exercises for increasing wrist strength is the neutral grip pull-up. It helps to target the wrist and forearm muscles, whereas the biceps are worked out when you do traditional bicep curls. Another effective exercise is the hammer curl, which targets the brachialis and also increases wrist and forearm strength. The dumbbell wrist flexion is another excellent exercise for developing bigger wrists. It is best to perform this as a warm-up before other workouts and to reduce the likelihood of injury or soreness.
In general, it’s important to warm up the wrists before working them by performing unweighted movements, such as hand circles and wrist flexions or extensions. This can help to loosen the area, and it’s also an ideal way to get ready for the heavier weights you’ll be using later. Once you’re comfortable doing these exercises without weights, it’s a good idea to add them to your regular workout routine and gradually increase the weight over time. This will make it easier for you to build your wrists.