How I Grew My Wrists Thicker

How to grow your wrists thicker? I share with you how I grew my wrists thicker by doing this simple exercise at the end of my workouts over the last couple of months.
[Own my bodyweight training program] - onlykindsfitne...
[Fat Grips Video] - • I Only Used Fat GripZ ...

[@markphilip673]

Yes, girth by hanging... Always wanted a bigger neck! Thanks bro! I'll report on the progress

[@DejiDigital]

HAHAHAHAHA 😂😂😂

[@ThatGuyNyan]

Lmao, that's a good one

[@gonzalezm244]

Mark? You still there? I’m starting to worry

[@potato_aimxdd]

Mark please report

[@jasonbondar3]

We will watch you career with great interest

[@DaskaiserreichNet78]

I was afraid that this is going to be a lot of work, but I am very glad I can now thicken my wrists simply by hanging around.

[@litzdragon4598]

I see what you did there 😏

[@coalhater392]

Sorry man but you would probably see little to no wrist growth from doing any exercise.

[@2dgalaxy]

@@coalhater392 either way, dead hanging is still good for you

[@rizzwan-42069]

@@coalhater392 you will see growth bruv why do you think tenis player have one hand larger than the other one

[@jkbe4ts]

@@rizzwan-42069 never noticed that 😂

[@PRIMETIMECEO_]

I just want to wear a watch that doesn’t change size 😂

[@modismik3281]

Same over here :)

[@rashpalkaur3280]

Same here😅

[@jose97777]

My mom always asks why I never wear the watch she bought me, at the tightest level it’s still lose. I have to go through my villian arc first

[@ignaciod06]

@@jose97777 hahahaha couldn't relate more

[@harrislam]

This is EXACTLY why I'm watching this video lol.... I mean I consume a lot of fitness content, but I'm also an unfortunate watch guy with a thin wrist.

[@ftrctyvreycertcewtcwrgcwef6000]

i dont know what it is, but i seriously love this guy. he gives off this calm, confident, happy vibe. and hes informative

[@namanthacker]

Me too!! The way he talked seems relatable and engaging

[@fredbyoutubing]

I was wondering who he reminded me of, and I think it's Andrew Garfield.

[@obtuseboi]

Halo effect

[@soarin5814]

Another good and simple excercise: Carry heavy stuff. Simple, yet effective. Carrying heavy things in each hand improves grip, wrist and overall forearm strength + core stabilization + leg workout, all in one go. Example given: Walking - Strongman farmers walk If standing - anything heavy / challenging to pinch, grip and hold till failure (barbell, plates, blocks, bricks, stones,...) Rolling thunder. Work with thick handles. An add up could be each workout always pinching something else, so the muscles get always new activations. Lastly, these are all about gripping something / pinching. Include opposite movement - any extension excercise. (bands, rice, ...) Forearms are not used to those and it will greatly improve and stretch all the muscles in it. EDIT (Just for the sake of those "oh you cant grow that and that"): Find someone who can tell you "Hey, I have grown my wrist by half an inch" then ask him how he's done it. If you find that 1 guy in the world, good. Then you can make a comment and inspire others. Meaning many can do a lot, but still not growing. There are SO many factors and limiting factors. Everybody is different. If you care just about wrist growth excercises and doing nothing else to expect magnificent results, you are going to be dissapointed. My share was tips for excercises for overall strength for forearm to fingers, which could lead to significant improvements in your wrists, maybe even some wrist growth. You can grow the tendons in your wrists, which makes the wrist bigger, but dont expect an inch on it, unless you do something like a serious bodyweight jump. Im not a scientists, I am just sharing what helped me and many others without focus on wrist growth for your own inspiration to try. :) If you still cannot grow your wrist, just don't worry about it. Focus on something you can change, not what you can't. There are many people, who have even smaller wrists and yet still have some serious grip strength than others with much thicker wrists. Wish you a great day.

[@SilverStarGG]

Can you explain regarding rice and band? You mean simply moving the right hand fingers from inner to outer with the resistance?

[@mattoucas869]

that's true, helping your mom carry the groceries in is the most effective and productive action.

[@soarin5814]

​@@SilverStarGG Rice bucket excercises, finger bands, powerballs are good too. Yes. Opening up your palm with resistance.

[@earthwormjim3269]

farmer walks for the win

[@likemysnopp]

hmm.. lets see.. I carry the heavy dumb bell and also the bar when I dead lift and do every sort of exercise in the gym. I carry my entire body when I do pull ups and pull downs etc. Hell i carry myself if I have to on the stairmaster just to burn the last calories. I love the hilarious people like you who always say that doing basically farmers work is the only way to be fit. Its not. And it is not more better then going to the gym

[@lildrohadit]

Every time i look at my wrist i can literally feel and see my bone

[@Soul_Born]

Same and I have OI

[@ARYANBANSAL29]

Same

[@manalimorje]

Same😅

[@apnahind]

I can even see my nerves and blood circulation 💀

[@Y4SHg]

​@@apnahind I can even see my bones under my biceps 💀

[@TomAndersondop]

I already do this to decompress my back, but I'll definitely be doing more thanks to your video! Great tips

[@drdown8492]

How do you mean decompress your back? Can it relief pain?

[@fish5746]

@@drdown8492 yes

[@Caffiienated]

@@drdown8492 100%

[@cameron3426]

My back is in so much pain whenever I bench press thank tou

[@perssontm1628]

@@cameron3426 Then you're probably doing something wrong

[@lildrewgangte495]

Been watching u since 2016 dude u taught me almost everything dude from flips to these....❤️

[@zszsdzxkjvnzkjlnvlzkjcnj]

i remember watching him doing all kinds of stuff in him room when i learned the hand stand from him.

[@imonoke7903]

You have never work out but you like to watch videos

[@S_JB]

@@imonoke7903 bruh no way there are people like that, why my homies wasting time.

[@ekinteko]

Maybe... but this advice isn't great. Improving grip strength, either suitcase-carry or hanging, will slowly increase the muscles in your wrists. But it's a very very slow process. I'm talking something like 2 years. If you want to directly affect your wrist thickness, you need to hit the muscles that attach/pass through that region. That means doing resistance training for your pinky finger, and thumb. Those two when targetted will increase the rate of progress to more like 9 months. But doing any resistance training with your fingers, thumb, wrists, and forearm is quiet dangerous. Tendonitis is a very probable outcome if not done carefully. But the results are necessary for serious athletes.

[@sepg5084]

@@imonoke7903 no u

[@GentleMentalGamer]

My finger overlaps 💀

[@K.SaiSubhash]

Samee fr

[@wėb3ĆryptO51]

😢 same

[@thealienfrommars8925]

Mine too 😛😛

[@user-fh7cz7eo8l]

that's why we're all here 🥲

[@YOUTUBECOUSPOLICY]

Me too 😂 but I will beat all of u with in 6 months

[@gabrielko2147]

Hanging is just really good for you in general...it helps with posture, it decompresses the spine and with enough time it actually also shifts the structure in your shoulder to allow more room for movement. This usually helps people with chronic shoulder impingement

[@Doflaminguard]

Evolution of humans before walking was hanging, so hanging is better for human anatomy.

[@semregob3363]

@@Doflaminguard boogey boogey praise god darwin

[@1-spartan]

@@semregob3363 yes darwin :)

[@finesseb305]

should i do it everyday?

[@robbybrodie8143]

@@finesseb305 Yes, as long as you feel that's enough recovery time.

[@chrissyn1099]

Have been doing various hanging exercises and that really helped with forearm growth and grip strength. I like your short workout with the downward ladder, will give it a try. Watch out with the 1000 sec hanging challenge, if untrained this can be a quick way to get tendonitis. Been there, throws you back quite a bit .

[@thedoomslayer5863]

What's the "pain" sensation that tells you "hey I'm your wrists and I'm spent stop working me out" vs just that sore kind of pain Admittedly never did much isolated wrist excercises so I wouldn't know But pain is usually a good signal to stop before u break something or tear it

[@chrissyn1099]

@@thedoomslayer5863 that's the thing with tendonitis, it doesn't start during the exercise, but the day after. I got it after the best workouts I have done, feeling great, pumped, no issues during the workout at all.

[@thedoomslayer5863]

@@chrissyn1099 so how could u tell u got it? just random pain out of no where one day that never went away? how did u differentiate the pain from tendonitis between just being really sore?

[@chrissyn1099]

@@thedoomslayer5863 sore muscles, I know how that feels. Tendonitis is like tooth ache, just in your wrist, sudden, when extending and hitting a threshold, and gone again, when returning.

[@MoneyChump]

@@chrissyn1099 is this tendinitis: i worked out way too hard for my first real arm iron pumping sesh, the next day and some days after that i simply could not straighten my arm without it hurting

[@brutusmagnuson315]

Just did the test. Good news, I have thick wrists, but I have manorexia because I always thought my wrists were thin.

[@STWG17]

I’m jealous, my thumb almost reaches my second knuckle.

[@iv_navy]

Put in the worl g 👆👆

[@c99kfm]

Sort of the same. If I squeeze until I start to loose feeling in my left hand, the left wrist could be considered medium. That's not possible unless I relax my left hand, of course. I've been doing a lot of gripper exercises since...forever, basically. My dad gave me a set of those cheap grippers with plastic handles way back when, and I trained with those excessively. Extreme number of repetitions, rapid repetitions, long-time presses, et cetera. Some five+ years later, I got my hands on "proper" grippers (100+ lbs) and started in on those. Currently, I'm using CoC 1.5 very much like I used to use those cheap plastic grippers - high reps, rapid reps and prolonged squeezes. I have no idea if the grippers are what's made the difference for me, but I have no idea what else could have done so - well, except for (possibly) good genetics, of course.

[@crafterrium8724]

@@STWG17 that's literally a stick wrist

[@STWG17]

@@crafterrium8724 my bicep is 16 inches though, I do calisthenics and have built my arms a fairly reasonable amount. Both my parents have skinny ass wrists

[@soap6381]

This is the most pumped my forearms have been Thanks man

[@Atom87.]

Hi how many times am i supposed to do this in a week?

[@theemiyagi]

This makes a lot of sense, I started seeing Increased vascularity In my forearms after performing a lot of farmers carries. My forearms and wrist are two things I'm most Insecure about physically, I'm definitely going to give this a try! Thanks for the advice bro! 🙌🏾💯

[@samiraja4233]

I be rooting for you bro ❤️❤️

[@jaceval3439]

same here I have no insecurities beside my forearms and wrists

[@memus5367]

How has it worked for you

[@rockedwow7217]

hows it going

[@addiinnocent5547]

@@jaceval3439 me too.....last night I did a forearm workout/Challenge.....Bro... my god.....its a killer....I'll be doing it more often...u want the link?

[@baltimorejay_1]

I wonder if this works on all parts of the body, I’ve always wanted a thicker…😁

[@pennynukenarc]

so you're gonna hang from your dick for five sets?

[@antoniocorsetti3222]

Thicker thighs right? RIGHT??

[@vikashrijal3092]

Wrists right??? Right?

[@BENIVERI]

🤨 Ayo..

[@thekeyboardaholichr837]

🍌😏😏

[@tablegore6898]

You look like Andrew Garfield's older brother.

[@21preend42]

He looks like that guy that does science experiments and said he worked for nasa i think.

[@thosedzones6430]

I love how basically all your videos are things that u found out along your journey like all of them are personal dicoveries from your raw experience, keep on it man,great content, and what about thoses shuffle tutorials ! I miss them!

[@greg77389]

"personal discoveries"... more like lies.

[@Alex-pd6xt]

@@greg77389 what do you mean by that "greg"

[@BloodyBaseballs6053]

You just made everyone who's seen the thumbnail look at their own wrist and compare it to the video. That's some incredible power you're wielding.

[@futuregenesis97]

You want bigger wrists? Try getting into arm wrestling, it will make your wrists strong too, my wrists went from 6.25 in in circumference to 7 in, and heavy dumbbell lateral raises don't hurt my wrists anymore, same with bench-press.

[@kbridges5738]

Absolutely agree here.!

[@SurfyStories]

Also ive heard that doing isometric excercises helps with arm wrestling and wrist strength. Bruce lee used to do that.

[@aurorajones8481]

RIGHT! Heavy DB's hurt my wrists. Id say its my limiting factor. Arm wrestling tho... that's an idea.

[@TheAncientColossus]

@@aurorajones8481 Guy look up Levan.

[@nacho2998]

does this works for the dick too?

[@Red-wh3ok]

I didn't check about the size, but push ups on knuckles and (if possible) fingers really improved my wrist strength significantly. This was included in my boxing training and now I can get away with wrong punches (which used to hurt my wrist for days with a single wrong punch).

[@smashb3766]

So did they get bigger or not coz u said stronger

[@nell.clipsss]

@@smashb3766 fr

[@Red-wh3ok]

Like I said, I didn't measure. So idk about the size.

[@ImaPullThru]

@@Red-wh3ok 😐

[@rantnhnaketon]

@@Red-wh3ok you can literally do a thumb finger test and tell us the distance bro

[@willychapman1436]

My wrist were 7.7 inches (bigger than average). Now after 3 and half years of armwrestling my right wrist is 8.1inches and left is 8 inches, it’s all about thickening ligaments, tendons and bones, time under tension is key. Train your cup(wrist flexion, pronation, supination, riser etc , takes a lot of time but it works 100%, but requires a lot of discipline and dedication! I train everyday with armwrestling attachments in a pulley, and every 10-15 days I go to an armwrestling practice with my team. Just keep working and results will come sooner than you think

[@oxy728]

Can the same work for fingers then since that's just bones and tendons?

[@LPikeno]

@@oxy728 don't expect a miracle, but yes. It is quite easy to distinguish fingers from a strong hand and from a weak hand. Fingers tend to be larger, hands more veiny, and everyone who has them usually either work out for a long time or work in manual-labor-intensive tasks, like farmers and builders, for a long time.

[@itszaki5267]

Just wanted to man I'm 18 and my wrist is 6.5 inches. Body fat percentage is 9-10%. Can my wrist (i mean the bone) will it grow in girth?

[@birddaddydetta]

@@itszaki5267 Bro you grow your muscles, not your bones

[@nischay4760]

@@birddaddydetta bones also grow with time if you workout, but a lot slower than muscles

[@leokolesnikov6280]

there are a few muscles that can grow: m. flexor carpi radialis , m. flexor pollitis longum and maybe m. flexor carpi ulnaris. Also, if a bone is pulled or pushed for a long time it will change form (maybe not in a month unless its non-stop) , but what made it noticible are the tendents i think, maybe when youre hanging its the perfect stimulus for a tendent (maybe retinatulum extensorum/flexorum) to thicken. My guesses 🤔

[@skylimitonyt6674]

*guesses

[@cor.tenebrarum]

Yeah, it must be soft tissues growth, cause if it was wrist bones growth, wrist would need to be compressed not tracked like in hanging.

[@mmdzein9633]

Armwrestlers grow there wrists significantly throughout the years. Like very significantly because of the non stop forces on the bones everyday for years and years.

[@cor.tenebrarum]

@@mmdzein9633 A lot of armwrestlers took also hGh for bones density. But yeah armwrestling and specific workouts will strenghten wrists

[@drdankmemes4827]

true, that was my first thought also

[@GymGarageMan]

Great advice man! I too noticed arms grew bigger when I switched to callisthenics!!!

[@noneedtogotogym9899]

Brutal training on your channel garageman!

[@SomethingaboutScreens]

Brutal push upl

[@greg77389]

Yeah, your ARMS, not your wrists.

[@BWater-yq3jx]

Yeah, hanging's great for grip strength. The thing people miss with doing exercises like wrist curls is that to increase wrist strength you need to work your fingers. Grip strength = wrist strength = wrist size Also, get a squeezy hand exerciser (preferably the adjustable kind) and invert it, because you need to work your THUMBS (a tip I got from my old ninjutsu instructor). Make sure you get the pad of the thumb in play. And do some with the fingers nearly straight as well. Very important, and none of these other exercises cover it, including the hangs. If you really wanna go crazy, you can get bands that go over your fingers and allow you to work the muscles that extend instead of grip. Much weaker movement. A bit like a crocodile with tremendous jaw closing strength, but not much opening strength.

[@ladyjjj]

Thanks, I just got an adjustable squeezie hand exerciser. I am starting on the lowest setting. I can close easily with each hand UNTIL I invert it and squeeze with pad of each thumb. That takes more effort! I will remain consistent and gradually work up to more resistance.

[@cavedweller4111]

What does inverting the hand grip trainer mean?

[@ladyjjj]

@@cavedweller4111 Turn it upside down

[@cavedweller4111]

@@ladyjjj thanks

[@ker1SHxD]

Why work the thumbs though

[@bryanlaygond]

I found this too 3 months ago!! I went for aerial acro straps for the first time and had my wrist huge at the end of the session. I talked to the pros and they all said that their wrists had grown over the years of training(theirs were almost 2 times mine). So in this sport you place a strap around your wrist to hang. So based from your video the squeezing of your fist to hold from the bar seems to not be necessary but the stretching of that part of the wrist. It would be cool to see a comparison between just hanging with straps and holding.

[@Mornepin]

Maybe the hanging stretches these muscles a lot, which is necessary for them to grow and gain strength. Like the pullover stretches the long portion of the triceps (I just destroyed mines yesterday with this exercise lol)

[@ertugrulbae46]

There's basically no muscles at the top of forearm in wrist region except the one that runs along the pinkie side at the bottom. Rest is all tendons with some small, basically indirect and "unworkable" muscles deep inside. Takes months to make these grow (yes bone and tendons can also get bigger and stronger..it just takes A LOT longer than muscles to grow). Plus those "indirect impossible to directly work" small muscles deep in wrist..can be stimulated too. I had an overlap at about 6.5in, now its a solid 7 and touching..if I squeeze it..there's a small overlap. Workouts I did: pullups, forearm workouts, back/bi day in general had my forearms sore. You need a dedicated workout plan for forearms. Another killer forearm workout that actually builds tension and pump all over is just holding heavy dumbells and trying to reach..let's say a minute. 1 set should be enough at and of forearms. But if you do 3 sets...even 40s each set...your forearm will be killer size. You can make it even harder, consciously squeeze the dumbell as hard as you can. E.g. 10s normal hold. 10s squeeze etc. Or 20s..whatever floats your boat. Rest is about same time as hold length..but you can 2/3rd or half it to make it even more of a killer The pump alone temporarily makes them huge but overtime they're gonna really build. Dumbells work same as hanging pull up position I suppose, but I think its better as there's more flexibility with weight and back isn't utilised as much. Basically anything to get your hand really gripping..Will work like mad. Fingers and palms will also get bulkier.

[@connergalles7106]

So just hold them for a minute?

[@ertugrulbae46]

@@connergalles7106 personally I did it after the other forearm workouts. Hold HEAVY dumbells or barbell for a solid 60s. That's one set. You'll feel your forearms struggling especially if you squeeze hard. If you got the capability, do another 2 or 3 sets. I don't expect beginners to last a solid minute if weight is heavy enough. 20s-40s is fine..build your way up. Main goal is to feel the burn to the point where you literally cannot hold the dumbell any longer..or atleast close to it. I also don't expect anyone to squeeze full pelt for full 60s. For thats why I like to squeeze as hard as I can for first 10-20s. Then just hold it same time. Then full squeeze again in intervals. It's not necessary but should really work forearms. Personally I find the forearm workouts alone not enough. I'm doing 3 workouts @ 3x8 - 3x12. 15 Reps+ is good for the burn and pump. But heavier weight is better for strength and size. Also leverage on wrist is small..so you can lift really heavy. Too heavy is risky for the joint. So no need to over do it. If you're not working out and holding dumbells alone..I'd expect a lot heavier and longer holds. With atleast 3 or 4 sets. Right now I can feel forearms during backworkouts, longer you hold the weights..the better. Drop sets twice of all of back workouts after last set.. just to really work the forearms. Bicep is literal torture by now. I did forearm+shoulder today, after the pump..there's a small gap between middle finger and thumb now.. but it's temporary. Fingers and hand in general is bulky, I used to have long girly hands before. By the end of this. It would be almost impossible for you to unclench your wrist. Or push wrist up.

[@connergalles7106]

@@ertugrulbae46 I heard farmer carry is good too

[@ertugrulbae46]

@@connergalles7106 that's basically the same concept. However for that you have to walk. My gym is quite cramped so I can't do that. Also I don't intend to work core and legs etc.

[@groundcrewz]

How old are you?

[@orlinn3]

I've been hanging after every workout for about 4 months to try to help my back stretch out, and I've noticed that my forearms and wrists have been growing a little.. Thanks for the extra workout idea at the end!

[@Chris-wn7lr]

Progress update?

[@legend-slayer1191]

How u getting on with it ? I'm just learning about this

[@ziadelkosairy]

Progress update?

[@orlinn3]

They grew a little bit more by just hanging. I'd add weights as you progress to keep up growth, but I didn't see any significant growth until I started carpentry (aka swinging a hammer and working more with my hands and body) about 8ish months ago. So, with that knowledge, I simply added a rubber sledgehammer/hammers with weights on my forearms, too, and Holy, what a difference that made! But my real advice is to add unconventional workouts. It may seem silly at first, but i promise you it'll work, and that comes from a slender 6'4 man with the arm span of an orangutan, lol. But I now have vascular, muscularish forearms now that my gf LOVES, lol

[@orlinn3]

@@legend-slayer1191 just in case my reply doesn't notify you.

[@retroboyone3577]

When your hanging brother your using every single muscle in your arm so this is actually one of the best ways to build wrist muscle. Another way is putting on a weighed vest and just keeping yourself in a push-up pose holding your body up for as long as you can . Another is also dumbell twised . Have an awesome week 😉✌️🙏

[@megax5000]

are you not using all the muscles in your arms when you do things like pull ups and deadlifts?

[@jordanhosten167]

@@megax5000 you are but I think when you do dead hangs it’s more focused to the forearm

[@binal-flecki2387]

when you say push-up pose do you mean the up or down?

[@monthlywaffles]

@@binal-flecki2387its definitely the up pose as you will have to exert more pressure to your arm muscles compared to the down pose.

[@ramithair2846]

Actually this makes sense because i studied this. The bellies of the muscles that move your wrists are located further up your forearm and only their tendons cross the wrist. Whereas some of the muscles that move the fingers ( specifically the thumb extrinsic muscles) have their muscle bellies further down near the wrists. There is also a pronator muscles there that complements the action of the pronator teres so you can also work on pronation with a band or cables at the gym

[@DeSinc]

can confirm hangs increase wrist thickness dramatically and noticeably, but one thing I'd add is I have heard 3-4 sets is possibly better than 5 full sets because your finger tendons are more fragile than other thicker bulkier muscles you'd typically run 5 sets on, and are significantly more prone to injury. in my experience this has been the case for me as well, doing more than 4 sets has usually been the one to hurt my fingers, and while I've luckily not injured them yet I can feel it is likely getting close to injury each time I've tried to go too hard. They also say to only go about 75% of your max, not try hold on as long as you possibly can for dear life as that can injure your fingers easily too.

[@gehwhjwwhj-ye9bd]

You're probably the last person I expected to be here but hi

[@neofx645]

blud what are u doing over here

[@Dan_K_Meme]

@@gehwhjwwhj-ye9bdtook the words right out of my mouth

[@divyanshup5838]

exactly what i wanted to say, i've doing the dead hangs since quite a long time and i can confirm that it's not the forearm or wrist that hurts after the hangs, it's the fingers that hurt the most after hanging. And by hurting i mean all day long.

[@stevendiependaal2754]

Up until today. I have narrow wrists, never trained forearms, but did a lot of lat pullies, rows and deadlifts, which gave me reasonable forearms and thick hands. When I do your wrist test it shows I have large wrists, but I believe that is mainly because I have short fingers. My wrists are visibly still narrower than other guys my height and strength level.

[@buck8266]

Your wrist always looks thinner from your pov because of the muscle insertions in my opinion, compare your wrist with someone with both facing the same direction in a mirror

[@worstv6418]

Bruh this test is bull, my fingers are long as hell and my middle finger goes to the BOTTOM of my thumb.

[@darken3150]

@@worstv6418 You got that tiny build bro haha

[@worstv6418]

@@darken3150 Or i have a 6ft 7 arms span and my fingers are like 4 inches long. This is exactly the kinda stuff I'm talking about. If I wasn't knowledgeable; instant body dysmorphia.

[@darken3150]

@@worstv6418 ok tiny build

[@KoopsTech]

Have been doing hangs to failure between every exercise for years to help stretch my back/shoulders and to strengthen my forearms. Just did the wrist test - not even close to touching haha hangs are awesome!

[@memelord2208]

I’ve wanted the answer to this question for ages. You just got a new subscriber

[@pmal5680]

Wrists have always been something I’ve been self conscious about. Will be adding this to workouts right away. Wondering how often they should be incorporated?

[@thesauce2477]

Well, gotta let em heal, and I assume it should be similar to a normal muscle since It grows. 2-3 times a week I'm guessing?

[@joem.4939]

@@thesauce2477 yea its dependent on how much you do at once, you could do medium volume medium frequency or high frequency low volume per session as long as you hit a minimum amount of work done

[@rizzwan-42069]

i would assume you mean self conscious

[@pmal5680]

@@rizzwan-42069 good looks

[@patpatrik764]

Nothing, because wrists don't grow. This video is a scam.

[@MarTin-nx9kq]

I'm gonna try this. Been having skinny wrists my whole life (6,7 inch). Will update after 2 years.

[@lashido7218]

update

[@vin7463]

Why 2 years?

[@ian6494]

Bro is gonna be popeye

[@DARKWEB-uo8oq]

Hello, did you see any results?

[@Dippa1991]

@@DARKWEB-uo8oq2 years, read the comment again

[@Stanlymrsh]

1:26 free meme

[@jattin278]

This is Insane, Should go into some research paper or something like that. Kudos to sharing this amazing tip. May you grow more bro.

[@ANIKETS.]

Video starts at 2:15

[@joeltrowe5155]

When you hang, take a grip with all five fingers and you will feel your forearm working as well. If you hang by only using 4 fingers without using your thumb, you won't feel forearm pump at all.

[@openlink9958]

4:56 logically it makes sense: when you hang all your weight falls in your joins so the weakest joint will try to compensate by becoming larger so is more difficult to snap and thus you have less pain when hanging

[@patpatrik764]

Except joints don't grow. If you notice them "grow" with rigorous exercise, it's likely inflammation and you should stop.

[@openlink9958]

@@patpatrik764 I mean Im not a scientist dude, just making a hypothesis.

[@Roman-kl3wk]

@@patpatrik764 I guess my joints have been inflamed for years then... wrists do grow, at least mine did. When I was younger, I felt like I had small wrists. I started calisthenics to grow muscle and let me tell you that my forearms, including my wrists, are now way thicker than before

[@patpatrik764]

@@Roman-kl3wk its called puberty.

[@Roman-kl3wk]

@@patpatrik764 I didn’t know I went through puberty during my mid twenties, thank you for telling me

[@trillytrent]

This is the first video I've seen of you, and you're touching on something I been trying to better about myself my whole life bra... I appreciate the video... Always had small and skinny wrist... Hopefully this helps me too man...

[@calkestis9756]

did it work?

[@trillytrent]

@@calkestis9756 I haven't been consistent but from what I been doing I've seen a difference so I would say yes...

[@calkestis9756]

@@trillytrent all right thank you and keep it up!

[@delespai5592]

Any further progress? Growing wrist girth sounds pretty unlikely, slightly more plausible that growing your skull. Did you measure it? Thanks

[@marcjoshuaramosdizon]

I’ve just tried it and I think it’s effective, looking forward for the result after the long run. Thanks for this!

[@MohdAzhar-dk1fk]

How is the progress brother...is it working

[@Pp-sr4cs]

Simple, short explanation. Stenght based isometric, eccentric type of exercices strenghtens and thickens your ligaments. That's all. Implemented arm wrestling and my wrists grew by 3/4" in 1 and a half year.

[@terkelalgevind529]

Is there nutritional double blind studies on what kidn of nutes is optimal for supply to this process?

[@Pp-sr4cs]

@@terkelalgevind529 Maybe, I do not care about such things enough to look it up Collagen, protein rich and optimal amount of fat would be the way to go most likely

[@terkelalgevind529]

@@Pp-sr4cs Collagen for sure :) I started doing amazing bonebroths recently, everyone should do that and can afford that :) But it would be interesting to know, but ya i am to lazy and i am maybe also to dumb to find the info.

[@kanny8742]

God brought this up in my feed right when I needed it, been trying to do this by forearm curls since 2 years but no help now I'll try this

[@SahinurUK]

Do it because it works.

[@RAY-THE-WAY]

Bro i lie to you not haha

[@Top10VD]

Definitely will try this. Will be back to let you know if it works!!

[@kamelkmk1901]

Is anything different?

[@user-bj1hl4vm2r]

And any different???

[@mohameda1198]

ima try this out for a few weeks, if it works i’m honoured you shared this knowledge with us skinny gainers!!🙏🏽

[@WhisperingFae]

how did it go?

[@abhinavkumar_17]

Any difference?

[@Char444]

Any update?

[@Kingboldisproductions]

Love you bro. Always entertaining and informative in the ways of creative breakthroughs!

[@Inublue50]

This is exactly what i needed! -- and it makes sense! Above all other exercises, deadlifts would be the one where I would feel my wrists the most. In fact, similarly to yourself, I felt the pump in my wrist!

[@MoralKombato]

Rowing machine could do same thing

[@shrippie-4214]

Yeah I also noticed my wrist growing from hanging thanks for putting this routine up bro

[@thesexyyeti2793]

Yeah man I've found that any exercise involving grip really works the fourarm, including the wrist. I usually do farmer carries ensuring to maintain a tight grip throughout the entire carry.

[@kunikanadkarni6006]

omg bruh you made a video that no ones made and i'm so thankful , i've always been wanting someone to address this problem. as soon as i saw your thumbnail i was like damn someone finally did it. 😭

[@j.a.6599]

I did plate pinches to failure around 3-5 sets most days and that made my wrists grow quite a bit!

[@greg77389]

Prove it.

[@EndzCrypto]

Fantastic video bro! It’s one of the best exercises for health, AND building thicker wrists!

[@johnbrown7911]

Funny you mention this because I also have super small wrists however I went rock climbing the other week and at the end I realized my wrists looked extra thick.

[@rey7890]

bought a pull up bar bouta try this Edit: Back from the future it works hella lit!! Thanks brodie

[@DARKWEB-uo8oq]

Did it worked

[@rey7890]

@@DARKWEB-uo8oq yes but then i got lazy so i went back to my skinny self. But it does work!!!

[@HardGames323]

hey, any progress?

[@rey7890]

@@HardGames323 i got lazy and my wrist is back to small again. But it does work tho!! Its just doing this work out is tough

[@HardGames323]

@@rey7890 Wow.. Nice. I wish I had somewhere to do it

[@trbossdoggy]

It is very simple because when you do wrist curls you are pulling the weight with the forearm which is the muscle below your wrist. Your wrist works extra if your palm grips something hard for long. This is what makes the wrist grow.

[@Mark-nu3us]

3:42 THE CONTENT BABY!

[@pankek7781]

Thanks for making this video, this is something I’ve been trying to do for a while and this rly helps

[@ibrahimguechebar6502]

When I do it, my finger doesn't just overlap the nail, it goes beyond it. Adding to that my hands are smaller than average.

[@gonzalezm244]

Lmao same, my hand is like 7.0” 🥲

[@lotnekwaya7184]

Change your pronouns to she/hers

[@AcedVidz]

@@lotnekwaya7184 wat

[@johnjones8396]

@@gonzalezm244 7 isnt small, its average, i have 7 inch hands with 8.5 span and i can palm a basketball for 5 minutes

[@johnjones8396]

@@lotnekwaya7184 lmao you acting like there are no women with thick wrists

[@masscreationbroadcasts]

Progress: I will edit comment. Will do for 30 days. Will check wrist every 10 days. Start - December 18. Will add a first comment to check progress after "rest period" (meaning I still do hangs, but I don't train like this), with new results from February 1st. Hanging technique: hang, hang, alternate grip 3 times. Measurement 1 - Left 16cm, Right 15.5cm. Wrist wrap test - can almost reach the middle phalanx. Day 1 - 7:40 am - 50 35 25 20 16 - Comment: do you want to kill me? I can still feel my forearm 15 minutes after I'm done. Day 2 - 7:40 am - 60 37 27 10 14 - I felt a lot more slippage. I also decided that a couple times a day, I'll redo the exercise at the lower end of my resistance to increase my endurance. I did 5 sets of 20 at 9.20 am and 3.10 pm. Day 3 - 7:35 am - 60 40 35 25 18 - This was to increase my average, the second rep wasn't that hard. Throughout the day, 5 sets of 25 at 3.35pm. Day 4 - 5:20 pm - 65 45 40 30 20 (I was busy) Day 5 - 1:40 pm - 70 50 30 20 13 (ok, I'm slipping more than usual, I couldn't hold the grip, for the rest of the arm was fine. I'll hold a day for recovery) Day 6 - 12:00pm - 20 20 20 20 20 Day 7 - Christmas Break Day 8 - 4:30pm 30 30 30 30 20 - slipping again, any tips?

[@masscreationbroadcasts]

It is not yet February 1st.

[@hogwitt2145]

Get the gains

[@that_martin_dude8300]

Yessir keep it up!

[@MYOURCOMRADE]

Do not give up bro

[@zb_fuForReal]

maybe try eating more protein or giving yourself more time to rest

[@bitraz528]

I did deadlifts everyday for 1 month and my hands, wrists and ankles got thicker

[@bitraz528]

About half an inch

[@agmf3153]

Everyday?You don't let your muscles rest dude 😂

[@SomethingaboutScreens]

Except sundays?

[@bitraz528]

@@agmf3153 i do this so i don't kill my self ( i am sick )

[@bitraz528]

@@SomethingaboutScreens no

[@OfCourseICan]

Thanks for this, I'm a 70 year old Aussie dude recovering from a terminal illness and have to build up.

[@jade_blazkowicz]

i was really insecure about my wrists, people making jokes they can grab my wrist with two fingers, or bracelets as a gift that are too big for my arm i was so insecure about it but this video really helped me out, i am now able to fit perfectly brecets that didn't fit me before and my wrists are much thicker, so thank you so much this really helped!

[@Zeratsu]

much thinner? i think you mean thicker? how much time did it take?

[@jade_blazkowicz]

@@Zeratsu yes thanks for noticing, about 1-2 months i think it depends on how often u do those exercises

[@akashbc007]

@@jade_blazkowicz How often and how much time did you do? Please let me know. Thanks

[@jade_blazkowicz]

@@akashbc007 Everyday, when I have time for myself I just do those exercises. it doesn't take much time just do it once - twice everyday when you have time.

[@appouhal]

3:15 - Wrist Exercise Explanation

[@khairmoore]

What i've noticed, is that for years I'd do push and pull exercises and not include my thumbs in the process. If I did pull ups, my thumbs were next to my fingers, versus wrapped around the bar, or if I was doing a db row, I was basically hanging on to the weight with my fingers. I did almost most things hanging by my fingers vs using my full hand including my thumb (i guess it felt easier). I think the THUMB portion, including it and holding whatever it is pulling or pushing tightly, not loose at all, makes that forearm and wrist GROW. Its so easy to do very heavy movements and not have a tight grip i've noticed.

[@muhammadrichards243]

Thanks Man I'm starting today and I'll update you on the progress

[@roxybark5496]

Update plss

[@HardGames323]

hey, any progress?

[@CodeIt.]

Thanks a lot ,i have really tiny wrist my finger over laps my nail completely and goes beyond a little bit .Will share the progress

[@mendyefraim7875]

Update us

[@jasmeetsingh792]

Following the thread

[@sophialambert6320]

Well, I'm a small woman and I hope this will help me! I look forward to making use of this :)

[@jonasboardwalker]

It has been proven that static muscle load is helping to increase the ligaments thickness and strength. So it’s like hypertrophy but for your ligaments

[@buck8266]

Could you please elaborate please

[@r3dchicken]

How do you know it's not your finger that got shortened ?

[@MoholtSb]

In my opinion you don't need some specific exercices for your wrist, but the more you workout, the more you increase your weights, the more you do bench press, pull-ups, deadlifts, the more your wrists will get thicker

[@kizashikaze9066]

Grabbing a towel hung on the pull up bar actually has helped my wrist and grip way better, too. Been doing that while I was recovering from a broken wrist in 2021.

[@jdu2580]

I do variety of squats🦵🏼 (burpee, jumpin, reverse lunge to squats etc.)over a 💯, same wit pushups 💪🏼 I do variety(clappin,1arm,1leg etc.elevated my fav btw)over a 💯. Now I'm a add dead hangs 1,000Sec. Gracias bro✅✍🏼🤝🏼

[@ciaranscl]

1 exercises, that’s it. No excuses brothers. 🥇

[@Jafs]

Hanging i find great not only for releaving tension but also for overall strength. I'll definitely do it more often

[@kepe2250]

It's like almost in the middle of night in my country and then I got a motivation out of nowhere to start this exercise

[@dextermore4851]

Same here

[@theneverending9319]

Bro thank you, I do pullups all the time, I'm gonna do this now.

[@Drarack]

Great advice! I'd love to hear you weigh in on the optimal way to get firmer ear lobes next

[@professional.commentator]

Thank you so much for making this video! I haven't even started doing pull-ups yet because I workout at home and all I have right now are adjustable dumbbells. But I plan on getting a pull-up bar station and trying this out. I hope it works. My wrists are pencil skinny. And because of that people throughout life would make fun of me for being so lanky. There are also times when people think I'm a teenager when in reality I'm in my mid-20's and that frustrates me. It's like I'm seen as a weakling simply because my wrists are skinny.

[@Ninja360r]

let us know how it goes!

[@roxybark5496]

Mine too, I am not a skinny person but my wrists are super thin, it really looks bad. I hope this works

[@professional.commentator]

@@Ninja360r They're bigger now!! Well a little bit bigger. 😅 I got the pull-up bar station delivered to me in the beginning of August and after doing some hanging pull-ups on it, my forearms have started growing!!! Although it's mostly near the elbow area and not the wrist area. But it's still better than nothing. I tried doing some regular pull-ups on it, but I could only do like 3-5 pull-ups and I wasn't seeing any progress from those anyways.

[@Ninja360r]

@@professional.commentator good to hear! I’ll start doing it too soon

[@WelcomeToTheRealWorld786]

How is it going with the wrist brother. Please respond

[@crazycatpetera1404]

Hanging is an easy win because it has multiple benefits - grip strength, hand/finger size, posture, height, forearm strength, wrist size.. etc

[@moisesgonzalez8010]

Thank you , I'm really insecure of my wrist.

[@3am.inhell]

Same bruh 😓

[@HardGames323]

hey, any progress?

[@millacabral9475]

Interesting that this hanging was more effective for increasing wrist thickness for you than the impact/ handstand stuff. I know male gymnasts have really thick wrists and I always assumed it's because 4 of the 6 apparatuses they do are basically entirely on their hands, and the other 2 also include a lot of impact on the wrists. They have very messed up joints tho, so it all comes at a price.

[@jsobrino]

they also do a lot of bar and ring stuff which is more related to hanging than vaults and floor, so that could be why they have thicker wrists

[@Robotomy101]

I think they have messed up joints just cus of how hard they gotta push themselves for completions. calisthenics and gymnastics skills have high demand on joints and if you take your time you can build resilient instead of fragile joints with them

[@orbital5532]

Some gymnasts start from a very young age so I believe that makes it easier to develop wrists like that

[@Assbeaterniggachad]

Why messed up joints?

[@Robotomy101]

@@orbital5532 oh yeah definitely. connective tissue is harder and takes way longer to build. they have had years and years

[@ChargeCharacter]

Not only is this effective for the forearms, but it is super effective in opening the gap between the shoulder girdle and the rotator cuff, keeping it free from pinching and helping make pressing movements safer. This is why monkeys have the healthiest shoulders!

[@Aminavxq77]

Im a girl but i got bullied for being skinny so i think its time to change.

[@Jadepulse-fx9jj]

Main Character Arc, right?! I thought only boys gets bullied. Anyway you don't need to change your build to chase away a bully. Just don't let anyone disrespect or try messing with you. Bullies are actually quite fragile creatures that tend to test grounds by messing around. If they find out you are easy to exploit they will start bulling. Do that and always keep your confidence high and never let your eye stance falter. Look them in the eyes and fight back. Good luck with that lil sis, hope it helps.

[@Aminavxq77]

@@Jadepulse-fx9jj ty.Means a lot to me.

[@HasnainIslamMunim]

The bullies scared to mess with you yet?

[@jacobjegira5361]

2:48 goddamn it man you got me rolling😂

[@ohhellothere8365]

2:35 "make sure noones watching" 🤣🤣

[@charliewilde7011]

Thanks! I love it. I was shocked to see that I had a progress after the very first set! 🤝🔥

[@rashidhussain9998]

How's your progress bro? Did it really help you have wider forearms than before?

[@2gb672]

@@rashidhussain9998 better than before

[@nadera1242]

Thank you so so much I was on the small build now I’m on the medium build.❤😊

[@backstabber7163]

Are you joking or being serious?😅

[@JeromeProductions]

Despite many people complimenting my physique, before to even after I've started working out seriously, wrists were always my biggest insecurity.

[@jamesm.9285]

Awesome job, thanks for sharing this! I will be implementing this right away. 😀

[@vin7463]

Did it work?

[@jamesm.9285]

@@vin7463 Well, so far I have not being doing it as much as recommended due to current high volume training as I have been in a peak hypertrophy training phase, but have noticed it is a great Forearm strengthener and you can really challenge your grip, and my forearms have grown slightly just from this and standard strength training (full-body 3× per week). However, I am deloading / actively resting next week then going back to lower volume and will see if I can include this at least three times a week. I will try to remember to update. 👍

[@richiwiwichi8657]

-"It just grew bro" -Just a bro scientist 🤓💪

[@daavocadoguy5733]

my grandfather died recently and he left me his favorite watch. i cant wear it properly because of my _very_ thin wrist. i hope of this would help

[@Skullbreaker1809]

Muscle attaches to bone, so the larger your bones are, the more muscle mass can attach. The talk about wrist thickness and the size of your build is about how large your wrist bones are and how that translates into forearm size and grip strength, which in turn will help you lift heavier weights. Basically, the larger your wrist bones are, the larger your forearm is and the stronger your grip will be, this leads to stronger lifts and a bigger frame overall, not just wrist size. The key here is bone size, not just wrist size, because increasing the thickness of the wrist, without increasing bone size is just mostly cosmetic.

[@ibrahimtall6209]

How do u increase the size of the bones?

[@Skullbreaker1809]

@@ibrahimtall6209 Pick better parents, my guy xD. But joking aside I'm not quite sure. The mechanism by which bones grow in thickness is different from the growth in length, meaning that when you're probably not gonna grow much taller after your 18th birthday or so, you could probably keep growing wider for many years to come. Idk about your experience, but the older men I know, all have insane wrist size. If I said my dad's wrists were twice the size of mine I wouldn't be too far off and I'm willing to bet good money they weren't like that when he was my age.

[@sleshhsh]

@@Skullbreaker1809 so many friends in my school had a good build but wasnt so atheltic or strong..such wasted potentials wish I was big as them 😵💫

[@Skullbreaker1809]

@@sleshhsh there are always sports you can be great at despite your build. Shorter frames are better for bodybuilding, taller builds are better for more athletic sports. Still, if you're not that athletic, skill can take you a long way and you can always improve your athleticism. The longer you do this gym and working out thing, the less it becomes about the physique and the more it is about the person you become

[@mauishd]

@@Skullbreaker1809 genetics lottery really likes to troll people

[@SanityLoss]

Great tutorial! Super easy to understand!

[@abhinavarul]

Your vids are super friendly feeling... definitely will follow your tips

[@bagelgeuse5736]

Your technique to getting into the bigger build category: Intense training My technique: Cutting off parts of my finger so they don't overlap

[@avichaltrivedi7]

THANKS REALLY NEEDED THAT Bin training calisthenics for 4 months and my finger basically overlaps the nail completely So i'll train for this too :)

[@chrisdinke271]

You can train it, you won't grow your wrist tho lols

[@lachlanstrom3685]

@@chrisdinke271 you can, i did too but its not like bulking, its like a 2-5 year transformation for not too much difference

[@avichaltrivedi7]

@@lachlanstrom3685 2 to 5 years ? Seriously?

[@chrisdinke271]

@@lachlanstrom3685 You literally can't grow your bone structure, you can't grow your wrist :')

[@lachlanstrom3685]

@@avichaltrivedi7 I would rather give you a large range like that then something incorrect, ofc it depends on genetics and how u train but it could be earlier or later

[@ronitmukherjee5673]

Thank god I came across this channel

[@kennynakawaki]

I used to be 150lbs March 2020 right before quarantine started. My wrists were approximately ~6.6 inches. Now fast forward 2 years in 2022, I am over 190lbs. My wrists are about ~7.25 inches. Majority muscle of course, I didn’t get fat or overweight 😂💪🏻

[@aeninqs5946]

My wrist is 3 inch bru. 7 inches is insane

[@vinayak4859]

@@aeninqs5946 I am pretty sure you didn't measure the circumference

[@ianlanford6922]

how many times did you watch it everyday?

[@syedsajjadali4220]

@@aeninqs5946 you didn't measure correctly

[@waymoncowley436]

@@ianlanford6922 🤣🤣🤣 kzbin.info/www/bejne/e2TPoZJ_eKd7i8k 🤣🤣🤣

[@Elsayed80]

He literaly used the meme: sources? "trust me bro lmao" 2:57