Skinny Guys CAN Get Massive Forearms + Wrists
For today`s video, I`m going to show you what exercises you can do to get massive forearms AND wrists. There are a ton of exercises that aim to build those forearms of yours but only a very few that are centered on growing the wrists.
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In a nutshell:
Both the forearm and wrist muscles are considered small, but even then, they`re mighty.
I`m going to provide you with my top 8 picks of forearm + wrist exercises.
But first, “can you really get thicker wrists as you would with bigger forearms?” and “what makes up your forearms?”.
Stay tuned until the last second and I`ll tell you my very own secret to getting massive forearms (and wrists) apart from the exercises themselves.
Your genetics is a major factor in determining the extent of your bone dimensions.
Although it doesn`t hold as much importance as genetics, your regular diet is another factor that contributes to your wrist size.
It`s nearly impossible to get bigger wrists without the help of genetics and nutrition.
The primary reason being is that there`s not much to go on there since the wrist has very little muscle on it, besides the bones, tendons, and skin.
To get really bigger wrists, you would need to be born with thicker bones or you must alter the structure of your forearm and hand.
Just concentrate on bulking up those forearm muscles.
Unlike your wrists, your forearms have a lot more room for muscle growth.
By training your forearms, you will also see a small extent of growth on your wrists.
When trained properly, your forearms can grow quite big, and in turn, the actual size ratio between your forearms and your wrists will get bigger.
The smaller your original body frame is, the more emphasized your forearms will look, ultimately, giving you a bigger and more rounded appearance.
Whereas, if you have really large bones already, the muscles you pack on won`t look as remarkable.
Building strength and thickness in your forearms is a matter of finding the right exercises.
Your forearms are composed of 3 muscles, and these are wrist flexors, wrist extensors, and brachioradialis.
The wrist flexors are the muscles that produce wrist movement.
To activate this group of muscles, you need to perform movements that combine repetitions and slow contractions.
The wrist extensors cover the inner side of the forearms.
Although your extensors aren`t a large muscle group, they can significantly change the shape of your entire forearm.
When it comes to size, the brachioradialis is the primary part of the forearm.
This large forearm muscle activates when your arm makes sudden movement or when you lift heavy objects.
Interestingly, the brachioradialis is not just the largest muscle in the forearm but is also superficial.
As such, training them will make the largest impression on your forearm`s appearance.
Now that we have the basics covered, let`s get right into the forearm exercises.
Best Exercises For Massive Forearms + Wrists
Your extensors won`t grow massive, but they can grow drastically bigger, leading to a thicker, more muscular appearance of your forearms.
To start, sit on a chair or bench, with a dumbbell in each hand.
Position your hands with palms down and move them forward so your wrists are just past your knees.
For the next exercise, think biceps curls, but with your wrists.
Since wrist curls are a more difficult exercise than most of you might expect, use a lightweight at first.
To start, sit on a chair or bench and rest your forearms on your thighs.
Next, scooch your hands forward so that your wrists are just forward of your knees.
Unlike the previous two that require the use of weights, this time for the Grip Crusher exercise, you`ll need a wrist squeezer or more commonly known as a hand gripper.
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