DON'T YOU FEEL CONFIDENT BECAUSE OF YOUR THIN WRISTS?

@ftpoint00

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Why it worked

The video offers a structured, multi-level approach to a common aesthetic and strength concern (building bigger forearms/wrists). It provides actionable advice with clear exercise demonstrations, addresses potential pitfalls, and uses a motivational tone, making it highly engaging and shareable for fitness enthusiasts.

Summary

This video provides a 3-level exercise system to help viewers build thicker and stronger forearms and wrists. It explains the anatomy of the forearm, discusses why wrists tend to stay thin, and details three levels of exercises (Easy, Medium, Hard) with specific routines for each. The video also covers common mistakes, the importance of nutrition and rest, and emphasizes consistency and patience for visible results.

Structure

1Introduction and problem statement (thin wrists)
2Explanation of wrist anatomy and factors affecting size
3Introduction to the 3-level exercise system (Easy, Medium, Hard)
4Detailed breakdown of exercises for each level (Wrist Circles, Finger Open-Close, Wall Wrist Stretch, Wrist Curl, Reverse Wrist Curl, Wrist Rotation, Farmer's Walk, Wrist Roller, Plate Pinch)
5Discussion of common mistakes (overtraining, inconsistency, ego lifting)
6Emphasis on nutrition, rest, and patience for results
7Call to action (like, subscribe, comment with results)

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On-screen text

DAY 1 BEFORE DAY 60 AFTER DON'T YOU FEEL CONFIDENT BECAUSE OF YOUR THIN WRISTS? DO YOUR WRISTS LOOK WEAK WHEN A WATCH, WEAR A T-SHIRT, DURING TRAINING? THEN THIS VIDEO IS EXACTLY FOR YOU. Easy Medium Hard METHODS THAT ACTUALLY WORK. METHODS THAT WILL BOTH MAKE YOUR WRISTS LOOK THICKER AND GENUINELY MAKE THEM STRONGER. WATCH UNTIL THE END, BECAUSE I SAVED THE THREE MOST EFFECTIVE EXERCISES FOR LAST. OH, BY THE COACH LOTES I'M LOTAS, COACH TODAY I'LL BE YOUR COACH. WRISTS ARE ONE OF THE MOST NEGLECTED, YET MOST NOTICED PARTS OF THE BODY. RESEARCH SHOWS THAT STRONG GRIP STRENGTH IS ONE OF THE INDICATORS OF OVERALL HEALTH. YOUR WRIST BONE CAN'T MAKE YOUR WRIST BONE BIGGER, BUT YOU CAN MAKE YOUR WRIST LOOK THICKER AND STRONGER. I'LL SHOW YOU THE MOST EFFECTIVE EXERCISES FOR THAT. Let's get started WHY DO WRISTS STAY THIN? FIRST OF ALL, YOU SHOULD KNOW THIS. THE DIAMETER OF YOUR WRIST BONE IS LARGELY GENETIC, INHERITED FROM YOUR MOTHER AND FATHER. WE CAN'T MAKE THE BONE BIGGER, SO I'M NOT BLAMING THEM FOR THIS REALITY. I KNOW OF THINGS THAT WRIST LOOK THICKER. Forearm Muscles FOREARM MUSCLES, MEANING THE MUSCLES FROM THE WRIST TO THE ELBOW. THE DEVELOPMENT OF CONNECTIVE TISSUE AROUND THE WRIST. OVERALL BODY FAT PERCENTAGE AND SUBCUTANEOUS TISSUE. NOW THAT WE'VE REFRESHED OUR KNOWLEDGE, TO THE EXERCISES. 3 LEVEL EXERCISE SYSTEM EASY NORMAL HARD NOW I'LL SHOW YOU THE EXERCISES. LEVEL... FIRST FIGURE STAND. IF YOU'RE JUST STARTING OUT, BEGINNER EASY LEVEL. Medium IF YOU HAVE SOME EXPERIENCE, MEDIUM LEVEL IF YOU'RE ADVANCED, TRY THE HARD LEVEL. THERE ARE THREE EXERCISES AT EACH LEVEL, 3 exercises 3 days 3 sets 3 days a week 3 sets IS ENOUGH. REMEMBER, WE WANT TO DEVELOP YOUR WRIST NOT YOUR EGO. CHOOSE YOUR PLAN ACCORDING TO YOUR LEVEL. Easy EASY LEVEL. IF YOU'VE NEVER TRAINED YOUR WRIST BEFORE OR YOU'RE JUST STARTING OUT. BEGIN HERE. NO EQUIPMENT NEEDED. Wrist Circles WRIST CIRCLES. EXTEND YOUR ARM FORWARD. SLOWLY ROTATE YOUR WRIST CLOCKWISE AND THEN COUNTERCLOCKWISE. IT MAY LOOK LIGHT, BUT IT'S VITAL FOR PREPARING THE TENDONS. 15 REPS IN EACH DI 3 SET 15 REPS IN EACH DIRECTION. THREE SETS. AN EXERCISE THAT SEEMS EASY BUT GETS HARDER AS YOU GO. Finger Open-Close FINGER OPEN, CLOSE. FIST WITH YOUR THEN SPREAD YOUR FINGERS AS WIDE AS YOU CAN. 15 REPS, THREE SETS. THE SMALL MUSCLES AROUND YOUR WRIST. THESE EXERCISES ARE EFFECTIVE THROUGH REPETITION, NOT WEIGHT. WALL Wall Wrist Stretch PLACE YOUR PALM FLAT AGAINST THE WALL, FINGERS POINTING DOWN. LEAN YOUR WEIGHT FORWARD SLIGHTLY AND HOLD FOR 20 Hold 20 Seconds 3 Sets THREE SETS. IDEAL FOR FLEXIBILITY AND BLOOD FLOW. THESE EXERCISES MIGHT BUT THEY'RE QUITE EFFECTIVE FOR WRIST DEVELOPMENT. YOU MIGHT NOT SEE A CHANGE IN THE FIRST TWO WEEKS, BUT IF YOU TAKE PHOTOS, YOU'LL CLEARLY SEE THE DIFFERENCE AFTER EIGHT WEEKS. Medium MEDIUM LEVEL FOR THOSE WITH SOME EXPERIENCE. IF YOU'VE COMPLETED THE EASY LEVEL SMOOTHLY FOR THREE OR IF YOU ALREADY HAVE SOME ATHLETIC BACKGROUND, MOVE ON TO THIS. A LIGHT DUMBBELL OR A RESISTANCE BAND. Wrist Curl WRIST CURL TAKE A LIGHT DUMBBELL, REST YOUR ARM ON YOUR KNEE, PALM FACING UP, AND CURL YOUR WRIST UPWARD. 3 Sets 12-15 reps THREE SETS, 12 TO 15 REPS. BUT BE CAREFUL, AND WITH CONTROL BECAUSE MOST PEOPLE DON'T REALIZE THEY'RE WORKING THEIR BICEPS INSTEAD OF THEIR WRISTS WHEN DOING THIS EXERCISE. Reverse Wrist Curl SAME POSITION, YOUR PALM FACES DOWN. It works the top part of YOUR WRIST. 3 Sets 12-15 Reps THREE SETS, 12 TO 15 REPS. CAN YOU FEEL THAT BURN? THAT'S PROGRESS. Wrist Rotation with Resistance Band ANCHOR ONE END OF THE RESISTANCE BAND. HOLD THE OTHER HAND AND ROTATE YOUR WRIST IN EVERY DIRECTION. 3 Sets 10 Reps in each direction THESE EXERCISES ARE ONES FOR THE MEDIUM LEVEL. IF YOU'VE DEVELOPED YOURSELF IN THESE LET'S MOVE UP LEVEL. HARD HARD LEVEL IF YOU'RE NO LONGER STRUGGLING AT THE MEDIUM LEVEL, YOU'LL GAIN REAL STRENGTH FROM HERE. THESE EXERCISES SERIOUSLY INCREASE YOUR GRIP STRENGTH AND WRIST ENDURANCE. THE EXERCISES AT THIS LEVEL PROVIDE A SERIOUS INCREASE IN GRIP STRENGTH. Farmer's Walk A METHOD PROFESSIONAL STRONGMAN ATHLETES HAVE USED FOR YEARS. HOLD A HEAVY DUMBBELL OR KETTLEBELL IN EACH HAND AND WALK FOR 45-50 seconds THREE SETS. ONE OF THE MOST EFFECTIVE EXERCISES FOR GRIP STRENGTH AND WRIST STABILITY. THIS EXERCISE ALSO IMPROVES YOUR BALANCE ABILITY. Wrist Roller THE EXERCISE THAT SETS YOUR FOREARM ON FIRE. TIED TO A ROPE, HOLD THE BAR WITH BOTH HANDS AND WIND THE ROPE UP USING WRIST MOVEMENTS, BACK DOWN. AN INTENSE CHALLENGE FOR THE FOREARM AND WRIST. IF YOU START SWEATING, THAT MEANS YOU'RE DOING IT RIGHT. Number 1 PLATE PINCH THIS IS MY FAVOURITE EXERCISE. A GRIP STRENGTH LIKE A ROCK. Pinch two weight PLATES together with THEIR FLAT SIDES USING YOUR FINGERS 20 TO 30 SECONDS; AN ADVANCED EXERCISE FOR GRIP STRENGTH AND WRIST TENDONS. I'M SURE THIS VERY CHALLENGING FOR MOST OF YOU, BUT I HAVE IT HAS AN INCREDIBLE EFFECT WHEN DONE CALMLY AND WITH CONSISTENT FORM. DO THESE EXERCISES THREE DAYS A SETTING ASIDE 10 TO 15 MINUTES AFTER YOUR UPPER BODY WORKOUT. NEVER DO THEM EVERYDAY. LET YOUR MUSCLES REST. DOING THEM EVERYDAY WON'T MAKE YOU PROGRESS FASTER. IN FACT, IT ALL. Common Mistakes STARTING TOO HEAVY AND STRAINING YOUR WRIST. AS I SAID OF THE VIDEO, WE'RE DEVELOPING YOUR WRIST NOT YOUR EGO. Giving into your ego and starting too heavy invites injury. ONLY DOING WRIST EXERCISES AND NEGLECTING YOUR FOREARM. PAY ATTENTION TO YOUR PROGRESS WILL SLOW DOWN A LOT. Inconsistency. DON'T RUSH CHANGE IN YOUR EXERCISES FOR TWO WEEKS AND THEN QUIT. LEAST EIGHT TO 10 WEEKS TO SEE RESULTS. BE PATIENT. THAT'S WHY. IF YOU DO THESE EXERCISES REGULARLY, YOUR WRISTS WILL LOOK BOTH STRONGER AND FULLER. IF THIS VIDEO HELPED YOU, DON'T FORGET TO LIKE SUBSCRIBE TO THE CHANNEL SO YOU DON'T MISS NEW CONTENT. COMMENTS WHICH LEVEL AND HOW MANY CENTIMETERS YOUR WRIST CIRCUMFERENCE IS. See you in 8 weeks COME BACK AFTER 8 WEEKS AND SHARE YOUR RESULTS. LET'S WATCH YOUR PROGRESS TOGETHER. THIS IS COACH LOTES IN THE NEXT VIDEO.

Transcript

skinny Wrist? Do this to build bigger forearms Are your skinny wrists killing your confidence? In this video, Coach Lotes breaks down a 3-level system with 9 exercises designed to make your wrists both look thicker and actually get stronger. 🟢 Easy Level → No equipment, perfect for beginners 🟡 Medium Level → Light dumbbell or resistance band 🔴 Hard Level → Advanced grip strength exercises ⏱️ TIMESTAMPS: 0:00 - Intro 0:35 - Why do wrists stay thin? 1:30 - 🟢 Easy Level Exercises 2:45 - � DAY 1 BEFORE DAY 60 AFTER DON'T YOU FEEL CONFIDENT BECAUSE OF YOUR THIN WRISTS? DO YOUR WRISTS LOOK WEAK WHEN A WATCH, WEAR A T-SHIRT, DURING TRAINING? THEN THIS VIDEO IS EXACTLY FOR YOU. Easy Medium Hard METHODS THAT ACTUALLY WORK. METHODS THAT WILL BOTH MAKE YOUR WRISTS LOOK THICKER AND GENUINELY MAKE THEM STRONGER. WATCH UNTIL THE END, BECAUSE I SAVED THE THREE MOST EFFECTIVE EXERCISES FOR LAST. OH, BY THE COACH LOTES I'M LOTAS, COACH TODAY I'LL BE YOUR COACH. WRISTS ARE ONE OF THE MOST NEGLECTED, YET MOST NOTICED PARTS OF THE BODY. RESEARCH SHOWS THAT STRONG GRIP STRENGTH IS ONE OF THE INDICATORS OF OVERALL HEALTH. YOUR WRIST BONE CAN'T MAKE YOUR WRIST BONE BIGGER, BUT YOU CAN MAKE YOUR WRIST LOOK THICKER AND STRONGER. I'LL SHOW YOU THE MOST EFFECTIVE EXERCISES FOR THAT. Let's get started WHY DO WRISTS STAY THIN? FIRST OF ALL, YOU SHOULD KNOW THIS. THE DIAMETER OF YOUR WRIST BONE IS LARGELY GENETIC, INHERITED FROM YOUR MOTHER AND FATHER. WE CAN'T MAKE THE BONE BIGGER, SO I'M NOT BLAMING THEM FOR THIS REALITY. I KNOW OF THINGS THAT WRIST LOOK THICKER. Forearm Muscles FOREARM MUSCLES, MEANING THE MUSCLES FROM THE WRIST TO THE ELBOW. THE DEVELOPMENT OF CONNECTIVE TISSUE AROUND THE WRIST. OVERALL BODY FAT PERCENTAGE AND SUBCUTANEOUS TISSUE. NOW THAT WE'VE REFRESHED OUR KNOWLEDGE, TO THE EXERCISES. 3 LEVEL EXERCISE SYSTEM EASY NORMAL HARD NOW I'LL SHOW YOU THE EXERCISES. LEVEL... FIRST FIGURE STAND. IF YOU'RE JUST STARTING OUT, BEGINNER EASY LEVEL. Medium IF YOU HAVE SOME EXPERIENCE, MEDIUM LEVEL IF YOU'RE ADVANCED, TRY THE HARD LEVEL. THERE ARE THREE EXERCISES AT EACH LEVEL, 3 exercises 3 days 3 sets 3 days a week 3 sets IS ENOUGH. REMEMBER, WE WANT TO DEVELOP YOUR WRIST NOT YOUR EGO. CHOOSE YOUR PLAN ACCORDING TO YOUR LEVEL. Easy EASY LEVEL. IF YOU'VE NEVER TRAINED YOUR WRIST BEFORE OR YOU'RE JUST STARTING OUT. BEGIN HERE. NO EQUIPMENT NEEDED. Wrist Circles WRIST CIRCLES. EXTEND YOUR ARM FORWARD. SLOWLY ROTATE YOUR WRIST CLOCKWISE AND THEN COUNTERCLOCKWISE. IT MAY LOOK LIGHT, BUT IT'S VITAL FOR PREPARING THE TENDONS. 15 REPS IN EACH DI 3 SET 15 REPS IN EACH DIRECTION. THREE SETS. AN EXERCISE THAT SEEMS EASY BUT GETS HARDER AS YOU GO. Finger Open-Close FINGER OPEN, CLOSE. FIST WITH YOUR THEN SPREAD YOUR FINGERS AS WIDE AS YOU CAN. 15 REPS, THREE SETS. THE SMALL MUSCLES AROUND YOUR WRIST. THESE EXERCISES ARE EFFECTIVE THROUGH REPETITION, NOT WEIGHT. WALL Wall Wrist Stretch PLACE YOUR PALM FLAT AGAINST THE WALL, FINGERS POINTING DOWN. LEAN YOUR WEIGHT FORWARD SLIGHTLY AND HOLD FOR 20 Hold 20 Seconds 3 Sets THREE SETS. IDEAL FOR FLEXIBILITY AND BLOOD FLOW. THESE EXERCISES MIGHT BUT THEY'RE QUITE EFFECTIVE FOR WRIST DEVELOPMENT. YOU MIGHT NOT SEE A CHANGE IN THE FIRST TWO WEEKS, BUT IF YOU TAKE PHOTOS, YOU'LL CLEARLY SEE THE DIFFERENCE AFTER EIGHT WEEKS. Medium MEDIUM LEVEL FOR THOSE WITH SOME EXPERIENCE. IF YOU'VE COMPLETED THE EASY LEVEL SMOOTHLY FOR THREE OR IF YOU ALREADY HAVE SOME ATHLETIC BACKGROUND, MOVE ON TO THIS. A LIGHT DUMBBELL OR A RESISTANCE BAND. Wrist Curl WRIST CURL TAKE A LIGHT DUMBBELL, REST YOUR ARM ON YOUR KNEE, PALM FACING UP, AND CURL YOUR WRIST UPWARD. 3 Sets 12-15 reps THREE SETS, 12 TO 15 REPS. BUT BE CAREFUL, AND WITH CONTROL BECAUSE MOST PEOPLE DON'T REALIZE THEY'RE WORKING THEIR BICEPS INSTEAD OF THEIR WRISTS WHEN DOING THIS EXERCISE. Reverse Wrist Curl SAME POSITION, YOUR PALM FACES DOWN. It works the top part of YOUR WRIST. 3 Sets 12-15 Reps THREE SETS, 12 TO 15 REPS. CAN YOU FEEL THAT BURN? THAT'S PROGRESS. Wrist Rotation with Resistance Band ANCHOR ONE END OF THE RESISTANCE BAND. HOLD THE OTHER HAND AND ROTATE YOUR WRIST IN EVERY DIRECTION. 3 Sets 10 Reps in each direction THESE EXERCISES ARE ONES FOR THE MEDIUM LEVEL. IF YOU'VE DEVELOPED YOURSELF IN THESE LET'S MOVE UP LEVEL. HARD HARD LEVEL IF YOU'RE NO LONGER STRUGGLING AT THE MEDIUM LEVEL, YOU'LL GAIN REAL STRENGTH FROM HERE. THESE EXERCISES SERIOUSLY INCREASE YOUR GRIP STRENGTH AND WRIST ENDURANCE. THE EXERCISES AT THIS LEVEL PROVIDE A SERIOUS INCREASE IN GRIP STRENGTH. Farmer's Walk A METHOD PROFESSIONAL STRONGMAN ATHLETES HAVE USED FOR YEARS. HOLD A HEAVY DUMBBELL OR KETTLEBELL IN EACH HAND AND WALK FOR 45-50 seconds THREE SETS. ONE OF THE MOST EFFECTIVE EXERCISES FOR GRIP STRENGTH AND WRIST STABILITY. THIS EXERCISE ALSO IMPROVES YOUR BALANCE ABILITY. Wrist Roller THE EXERCISE THAT SETS YOUR FOREARM ON FIRE. TIED TO A ROPE, HOLD THE BAR WITH BOTH HANDS AND WIND THE ROPE UP USING WRIST MOVEMENTS, BACK DOWN. AN INTENSE CHALLENGE FOR THE FOREARM AND WRIST. IF YOU START SWEATING, THAT MEANS YOU'RE DOING IT RIGHT. Number 1 PLATE PINCH THIS IS MY FAVOURITE EXERCISE. A GRIP STRENGTH LIKE A ROCK. Pinch two weight PLATES together with THEIR FLAT SIDES USING YOUR FINGERS 20 TO 30 SECONDS; AN ADVANCED EXERCISE FOR GRIP STRENGTH AND WRIST TENDONS. I'M SURE THIS VERY CHALLENGING FOR MOST OF YOU, BUT I HAVE IT HAS AN INCREDIBLE EFFECT WHEN DONE CALMLY AND WITH CONSISTENT FORM. DO THESE EXERCISES THREE DAYS A SETTING ASIDE 10 TO 15 MINUTES AFTER YOUR UPPER BODY WORKOUT. NEVER DO THEM EVERYDAY. LET YOUR MUSCLES REST. DOING THEM EVERYDAY WON'T MAKE YOU PROGRESS FASTER. IN FACT, IT ALL. Common Mistakes STARTING TOO HEAVY AND STRAINING YOUR WRIST. AS I SAID OF THE VIDEO, WE'RE DEVELOPING YOUR WRIST NOT YOUR EGO. Giving into your ego and starting too heavy invites injury. ONLY DOING WRIST EXERCISES AND NEGLECTING YOUR FOREARM. PAY ATTENTION TO YOUR PROGRESS WILL SLOW DOWN A LOT. Inconsistency. DON'T RUSH CHANGE IN YOUR EXERCISES FOR TWO WEEKS AND THEN QUIT. LEAST EIGHT TO 10 WEEKS TO SEE RESULTS. BE PATIENT. THAT'S WHY. IF YOU DO THESE EXERCISES REGULARLY, YOUR WRISTS WILL LOOK BOTH STRONGER AND FULLER. IF THIS VIDEO HELPED YOU, DON'T FORGET TO LIKE SUBSCRIBE TO THE CHANNEL SO YOU DON'T MISS NEW CONTENT. COMMENTS WHICH LEVEL AND HOW MANY CENTIMETERS YOUR WRIST CIRCUMFERENCE IS. See you in 8 weeks COME BACK AFTER 8 WEEKS AND SHARE YOUR RESULTS. LET'S WATCH YOUR PROGRESS TOGETHER. THIS IS COACH LOTES IN THE NEXT VIDEO.