Thread: wrists and hands

i dont think you can really increase the size of the hands since the main muscles can control your fingers are based on the muscular area of your wrist by your elbow.

Typically, if you training comprehensively, ie back and legs and arms etc.... and not just chest, then its normal for the wrist muscles to be proportionaly big.

If however they are still lagging behind, there are 3 exercises i know of that may be of hold.

1st: lay arms down on your legs while sitting, and effectively bicep curl with a bar... but with your wrists

2nd: as above but wrists laying down the opposite way

3rd: hammer curls

hope that helped

ya ive been trying that but standing up, ive been doing it palms facing away and then towards me. ive also heard boxing is a good way to help strengthen wrists a bit, or is that just a lie?

Go milk a Cow everyday for the next six months!

Originally Posted by bizeB

ya ive been trying that but standing up, ive been doing it palms facing away and then towards me. ive also heard boxing is a good way to help strengthen wrists a bit, or is that just a lie?

Well, if your wrist bends when you throw a punch, there's a good chance it'll break. I guess you're sort of forced to learn to keep them straight, which would certainly strengthen them.

interesting...i think i might give that a try because not much else is working.

screw milkn a cow, u can milk me

WHAT YOU WANT TO DO IS INCREASE THE STRENGTH OF THE GRIP. FARMERS WALK WILL DO THAT FOR YOU

Originally Posted by bizeB

ive been basically working out for about a year and a bit, and i was wondering if anyone has any good workouts to basically increase strength and size of wrists and hands, because mine remain kinda skinny looking and my wrists are weak. any workouts would be helpful thanks.

Ok
#1 no gloves or wrist straps in the gym ever!!!
#2 grab a pair of dumbbells... as heavy as you can hold....now just stand their and hold them as long as you can.....keep working on this once or twice a week.......it will develop your grip strength..
#3 get a racket ball or something like it and just keep it around to squeeze........do it until you destroy the ball....might take weeks or more but just keep at it...Rocky did it in the movie...remember
#4 wrist curls, hammer curls, reverse wrist curls...ect.....do the same time you do #2


Do not start punching a heavy bag!!!!!! you will break your wrist or hand if you don't know how to punch and don't were the proper equipment..

I don't believe he was referring to grip strength...

Originally Posted by ForemanRules

Ok
#1 no gloves or wrist straps in the gym ever!!!
#2 grab a pair of dumbbells... as heavy as you can hold....now just stand their and hold them as long as you can.....keep working on this once or twice a week.......it will develop your grip strength..
#3 get a racket ball or something like it and just keep it around to squeeze........do it until you destroy the ball....might take weeks or more but just keep at it...Rocky did it in the movie...remember
#4 wrist curls, hammer curls, reverse wrist curls...ect.....do the same time you do #2


Do not start punching a heavy bag!!!!!! you will break your wrist or hand if you don't know how to punch and don't were the proper equipment..

How do gloves aide your grip when working out? I always thought they were used simply to protect from callouses.

Originally Posted by Spud

How do gloves aide your grip when working out? I always thought they were used simply to protect from callouses.

Providing for a more favorable coefficient of friction.