A guy with 6-inch wrists will naturally have 2 inches smaller arms than a guy with 8-inch wrists. Complete 4 sets of each variation, and rest for 1 to 2 minutes between sets. If you are embarrassed by the size of your wrists or are simply trying to build the strength of them to avoid injury and to increase … Trainer Roxie Jones, NASM-CPT, a … Standard curls are done by holding a dumbbell in one hand or a barbell with both hands in an upward position. ? Update – Check out our most recent article ‘3 Exercises for Bigger Wrists and Forearms‘ … providing full exercises and details!. Perform these variations 2 days a week. Im 15 5"9 ish and about 7 and a half stone... how can i get bigger forearms and wrists without weights ??? The wrist curls work on the muscles in the wrist and forearms, building their strength and leading to increase in the size of the wrists. Then get into a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, core and glutes engaged. Aim to eat between one to 1.3 grams of protein per pound of body How To Build Muscle Without Weights. Wrist curls can be said to be the most convenient and easy type of exercise to increase wrist size. Andro Diaz shows us how to enlarge our forearms at home if you have a pull up bar or your in the gym. This fact puts people with skinny wrists at the bottom unless mutant genetics are present. I mean you can’t change the real size of your hands by getting stronger or weaker. Try this 10-move arm workout at home for when you don't want to leave your house to go to the gym, or need to get in a quick sweat session. Bend your elbows and … Bodyweight training is awesome for building strength, burning fat and improving flexibility. Again, aim for 10 to 15 reps per set, or as many as you can. Of course, there’s also the illusion factor – the smaller your wrists are, the bigger you arms look. This could work for the average skinny guy who wants to grow his wrists and forearms. Unfortunately, a lot of people associate bodyweight training with high reps and therefore believe there’s no way they could get seriously strong with bodyweight training alone. Hello, First of all, your hands’ sizes are not affected by environmental factors. Weeks 3, 4, 5 and 6. Having small wrists is not that big a deal, and some bodybuilders actually prefer this look as it makes their forearms appear much larger.