FIX THIS

Have you ever looked at your arms in the mirror and thought, my biceps are getting a little bigger, but my wrists still look like pencils? Or maybe you've been lifting for months, but every time you wear a t-shirt, your forearms disappear. Here's the frustrating part. You start training harder, you curl heavier, you even buy a grip trainer, but nothing seems to change. If that sounds like you, you're probably making one of the biggest forearm-building mistakes. And the last one is the difference between wasting months and finally building thicker, stronger forearms. And avoid the mistakes that keep skinny guys looking skinny. Well, skinny. Some parts of your wrist can grow, some parts can't. Knowing the difference will save you a lot of frustration. Let's get into it. Mistake number one: Trying to grow the bones. Myth. You can't dramatically increase your wrist bone size with exercises. Reality. Your wrist bones are mostly determined by genetics. Once you've finished growing, your bones won't suddenly become much thicker. But here's the good news. Your wrists are surrounded by muscles, tendons, and connective tissue that absolutely can become stronger and slightly thicker. More importantly... growing your forearms makes your wrists look noticeably bigger because everything around them fills out. So stop chasing miracle wrist exercises. Start building powerful forearms instead. Mistake number two: Only doing wrist curls. A lot of people grab a dumbbell and do endless wrist curls. That's only training one side. Your forearms actually contain over a dozen muscles working together. Research consistently shows that training muscles through different movement patterns produces better overall development. Instead, build your routine around four movement types: Part 1: Wrist Flexion. This is your classic wrist curl. 3 sets, 12 to 15 reps. Part 2: Wrist Extension. Flip your hands over. Train the opposite side. 3 sets, 12 to 15 reps. The area most people completely ignore. Part 3: Hammer Curls. Hold the dumbbells with a neutral grip. These target the brachioradialis, the muscle that gives your forearm that thick appearance near the elbow. Do 3 to 4 sets, 8 to 12 reps. Part 4: Reverse Curls. These are an absolute gold for skinny forearms. Use an EZ bar or dumbbells. 3 sets, 10 to 12 reps. Together, these four exercises hit almost everything you need. If you're enjoying practical, science-backed fitness tips like this, hit subscribe so you don't miss future videos designed to help you build muscle smarter, not just harder. Myth. High reps alone build huge forearms. Reality. Muscles grow because you gradually challenge them with more work over time. That means, add one more rep, increase the weight slightly, or extend your farmer's carries by another 5 to 10 seconds. Small improvements every week become huge improvements after several months. Imagine doing hammer curls with 10kg today. A few months later, you're using 15kg with perfect form. Your forearms will notice. Here's your game plan. Stop trying to grow your wrist bones. Train wrist curls and wrist extensions, add hammer curls and reverse curls. Do heavy grip work like farmer's carries and dead hangs. Train forearms 2 to 3 times per week, leave 48 hours between sessions. For example, Monday, Thursday, Saturday. That's more than enough frequency for consistent growth. Stay consistent. That's what builds impressive forearms. Skinny wrists don't mean you're stuck forever. You may not change your bone structure, but you can absolutely build stronger, thicker-looking forearms that completely change how your arms look. If this video helped you, give it a like. Subscribe for evidence-based fitness content that actually works. Let me know in the comments. What's your biggest struggle? Growing your forearms, improving your grip strength, or both? Thanks for watching.