Focus on forearm and grip training to make the wrists look thicker
Use wrist curls with dumbbells or a barbell
Use reverse wrist curls
Do hammer curls to build the brachioradialis
Perform farmer’s carries with heavy weights
Use dead hangs from a pull-up bar
Train grip with hand grippers or towel holds
Include thick-bar or fat-grip exercises
Use wrist pronation and supination exercises
Increase overall muscle mass in the forearms and upper arms
Eat enough calories and protein to support muscle growth
Train consistently and progressively increase resistance
Accept that wrist bone size cannot be significantly changed
Avoid overtraining the wrists and forearms
Stop if pain, swelling, or numbness occurs