How to Grow Bigger Wrists & Forearms (for skinny guys)

• Do forearm exercises regularly. There are many different forearm exercises that you can do, both with and without weights. Some popular exercises include wrist curls, reverse wrist curls, and fingertip pushups. You can do these exercises 2-3 times per week, with 3 sets of 10-12 repetitions per set.
• Eat a healthy diet. Make sure you are eating enough calories and protein to support muscle growth. A good goal is to eat 0.8-1 gram of protein per pound of body weight.
• Get enough sleep. Sleep is essential for muscle growth and repair. Aim for 7-8 hours of sleep per night.
• Be patient. It takes time to build bigger wrists and forearms. Don’t get discouraged if you don’t see results immediately. Just keep at it and you will eventually see progress.

Here are some additional tips that may help you get bigger wrists and forearms:

• Use thicker bars and dumbbells. This will force your forearms to work harder.
• Do isometric exercises. Isometric exercises involve contracting a muscle without moving the joint. This can be a great way to build strength and endurance in your forearms.
• Do grip training exercises. Grip training exercises can help to improve your grip strength, which will also help to build your forearms.
• Try weighted carries. Weighted carries are a great way to work your grip and forearms. You can do farmer’s walks, suitcase carries, or waiter’s walks.

It is important to note that you cannot actually change the size of your wrists. However, you can make them look bigger by building up the muscles in your forearms. By following these tips, you can get bigger wrists and forearms that will make you look and feel stronger.

Here are some additional exercises that you can try:

• Deadlifts: Deadlifts are a compound exercise that works many muscle groups, including the forearms. To do a deadlift, stand with your feet shoulder-width apart and bend down to grab a barbell with an overhand grip. Keep your back straight and lift the barbell up to your hips. Lower the barbell back to the ground and repeat.
• Pull-ups: Pull-ups are another compound exercise that works the forearms. To do a pull-up, grip a pull-up bar with an overhand grip and hang with your arms fully extended. Pull yourself up until your chin is over the bar. Lower yourself back down to the starting position and repeat.
• Chin-ups: Chin-ups are similar to pull-ups, but you grip the bar with an underhand grip.
• Knuckle push-ups: Knuckle push-ups are a great way to work the forearms and grip strength. To do a knuckle push-up, get into a push-up position but place your hands on your knuckles instead of your fingertips. Lower yourself down until your chest touches the ground and then push yourself back up.

These are just a few of the many exercises that you can do to get bigger wrists and forearms. Find a few exercises that you enjoy and that challenge you, and stick with them. With consistent effort, you will see results.