Bodybuilding is a simple yet complex activity, leaving many practitioners asking several questions regarding several parts of their bodies. Bodybuilding involves developing different muscles in your body with targeted and specific exercises. As a result, you can develop specific muscle groups by performing specific exercises. Because of this system, many people wonder how to build their skinny wrists as they develop other body parts, and this article will explain what jacking up your wrists entail.
Getting jacked wrists
Getting jacked wrists is not an entirely straightforward process. This is because your wrists do not actually have any muscles around them. Since weightlifting is all about building bigger muscles, it is difficult to make your wrists bigger as there are no muscles to work and develop.
However, it is still possible to transform your skinny wrists and increase how jacked they look: by developing stronger and denser bones in your wrist and building your forearms.
How to develop thicker wrists
Here are some exercises that can help you transform your skinny wrists and make them appear thicker and broader:
Invocation stretches are an excellent way to stretch and strengthen the wrists. You bend your elbows in front of you, bringing your palms together as if for a prayer. Lower both palms until you feel a pull around your wrists and forearms, then return to the starting position. You can perform the movement across varying sets and reps.
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Knuckle pushups are also great for broadening your wrists. It is similar to the traditional push-up, with the primary difference being that you form your hands into a fist, placing your knuckles on the floor instead of your palms. Ensure your thumbs are wrapped into your knuckles to avoid injuring them.
However, if knuckle pushups are a bit too challenging for you, you can begin by putting your knees on the ground to take off some of the weight from your wrists. After getting the hang of it, you can move on to knee-less knuckle pushups.
Bicep curls and extensions
Bicep curls and extensions are also exercises that can help you broaden your wrists while they develop their primary worked muscles. You should perform arm extensions by picking a comfortable dumbbell and placing your forearms on a flat surface. Ensure your knuckles point downwards and forwards as though you are stretching for a punch. After your arm gets flat on the surface, raise them to complete a rep.
Bicep curls are largely similar, except that your palm faces you instead of away from you. As a result, you fold your knuckles inward, holding the dumbbell in your palm. Lower your forearm onto the flat surface and bring it back up to complete a rep.
💡 Quick Tip: If you decide to use bicep curls and extensions to develop your wrists, you need comfortable dumbbells. As a result, I recommend the Rogue Dumbbells, as their comfortable structure complements your goal.
Hand grips are small, portable, and flexible pieces of gym equipment that you can employ to develop your wrists. They are excellent options if you do not have the time for full-on exercises or access a gym. Taking it easy with hand grips is essential, as you can easily injure yourself. I recommend the Two-Finger Utility Gripper for your hand grips as it provides a suitable place for you to begin.
Pinched weight plates are also a good way to develop your skinny wrists’ width if you can’t access machine-based equipment. They are excellent for your goals as they work your forearms and grip strength.
To do the exercise, drop about two weight plates on the floor in a straight line ahead of you. Squat down and grab both weight plates with your index finger and thumb, holding them tightly as you come back up. After straightening up, drop back down to a squat to drop the plates to complete a rep. It is advisable to switch hands while you do the exercise.
💡 Quick Tip: For your weight plate need, I recommend the Rogue Echo Bumper Plates V2 to develop your wrists, grip, and forearms. They offer you excellence and comfort as you use them for your weightlifting goals
Rogue Echo Bumper Plates V2
Deadlifts, pull-ups, and chin-ups
These exercises are also great wrist developers even as they primarily work other body parts. By forcing your palms shut as you do with these exercises, you exert energy on your wrists, leading to their development. After doing your regular deadlifts and pull-ups, you can reduce the load to work your wrists.
Other exercises for developing your arms
Here are some other exercises you can perform to develop muscles in your arm:
The Dumbbell Press
The dumbbell press is a popular and standard exercise for upper body development. In addition to your chest, the dumbbell press also works your biceps, triceps, forearms, and deltoid muscles. You can perform it with two dumbbells, allowing you to mimic the singular barbell for bench presses.
You can also perform the dumbbell press at a 90, 45, 30, or 0-degree angle like the bench press. Many weightlifters also prefer the dumbbell press because it works more stabilizer muscles as you have to keep both dumbbells stable and aligned.
The Chest Press
The chest press is the machine equivalent of the bench press. It similarly works your chest, arms, and shoulder muscles. The chest press is excellent for beginners who are yet to master the bench press form or want to use the machine to improve their form. However, because the machine keeps you stable, you do not work your stabilizer muscles the same way a bench press would.
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Push-ups are the quintessential upper body builder without weights. Pushups enjoy wide success because of how easy it is to perform. You can perform several exercise variations to stimulate different parts of your biceps, triceps, pecs, and other muscles that the exercise targets. I recommend the Abmat to go with your pushups to provide a gripping and neat surface for your workout.