Personal Fitness Tips : How to Build Big Wrists by Using Dumbbells
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- Опубликовано: 8 сен 2024
- You can build big, strong wrists by using dumbbells to work the radioulnar joint in each wrist while also building up your forearms. Get advice from a professional trainer in this free video on personal fitness tips.
Expert: Billy Beck III
Contact: www.BillyBeck.com
Bio: Personal trainer Billy Beck III has received many professional honors in recognition of his training skills. He owns BB3 Training Center in Weston, Florida.
Filmmaker: Paul Muller
Series Description: Now you can learn how to develop bigger wrists and pecs, stronger hamstrings, thicker triceps, a flatter stomach and other useful personal fitness tips, with or without the use of weights or other exercise equipment. A professional fitness trainer shows you the ropes in this free video series.
I want thicker wrist for when I wear a watch.
Couldn't agree more
Shoudif Shadarak Please tell in what ways you worked and the excersizes you did/routine, I am having troubles.
Guillermo Mendoza you can't make your wrist thicker it's your joint only the forearm just like you can't make your knees bigger you can build thighs and calves tho
+Shoudif Shadarak Wrists have muscle too. Search in Google for "pronator quadratus" and see it ;)
***** yeah, even i am 176cm and 90kg guy, 40cm around bicep, 32 around forearm near elbow, and just 17cm wrist, i need to make the metal watch band so small, i cant fit my fist thru later... Gues no G shocks for me...
Broke my wrist few years ago and it’s never been the same, hopefully this helps strengthen it back up
How are you doing did it work
Bro probably died
Godspeed
Why I'm here too my friend💪
Does it really works?
No bullshit...straight to the video ..Love this !!
Actually a lot of bullshit, but think whatever you want.
@@1latrommI what ducking bullshit ?
@@luis6633 he’s the bullshit
@@Cheldesho again, what’s the bullshit ?
Welcome to videos before real monetization where people made videos simply cause they wanted to and not just money
I am a 73 year old woman, 5'2", not a body builder, I just use free weights for toning and strength, and I have been doing forearm weight work for decades. I do flexor and extensor wrist curls with 12 pound dumbbells in each hand, and I don't alternate, I do both arms simultaneously. I have never suffered an injury doing wrist curls, and I have forearm definition as a result of doing this exercise. I think this is an excellent video.
+Band Againkek WTF WEIRDO
Woah lol i cnt believe i said that
Band Againkek nigguh wut
Band Againkek 😂
@@bandagainkek4717 ok.
Probably one of the best vids for wrists out there.
0:23 Love the voice crack.
Lol that's minor, when you go high pitched its cringe worthy
Ayush I don’t hear anything
Ayush literally nothing there
Oh
@@yahyasajid5113 wow
Im glad that Jessie from Breaking Bad found a new career path
Your comment sucks, but I'll appreciate it cos you mentioned breaking bad
JESSE WE NEED TO LIFT
he seems like hed be a nice person.
M Lee Hed?? Did he die?
^ he'd means he would..
Gay
Really gay
Tf up nigga
0:01 “Hi I’m billy beck the third from billy beck the third.”
🤣
Actually a very short and straight to the point video.
After breaking my wrist twice I realized just how weak it is this is a great help thanks
in theory, bone is constantly broken and rebuilt. If you give a bone enough stress, it'll grow larger to compensate, that's why our right arm wrists are larger than our left arm ones. Downside is, the process is much slower than say, building muscle
I’ve been wanting to increase my wrist forever, hopefully I can try this at the gym. I’ve been doing dumbbells on and off, so I’ll try to be consist. I’ll do it slower as well✨!
I didn’t finish, but yes
Lol
@@AzarriahLovett hey bro, did it help?
@@bengeelen3639 It works but takes a long time to build size. Tendons grow much slower than muscle. Look at Larry Wheels for example, when he was 16 and before he started training he had 6.5 inch wrists, now after 10 years of training he has 7.5 inch wrists. And no It's not the bone growing, It's the tendons that surrounds the bone.
@@b_rabbit435 how many times do you do it a day?
I work out,and I play guitar, the best thing to do to get strong hands and wrist is, a rubber ball..sqeese,everyday. You will see the results in just a few days.it will give endurance
can i increase my wrist using rubber ball plse reply？？？
Just use grippers
Great tips. Noted and added it to my routine.
How did it turn out
0:55 lol'd
Hella old text lets see of you respond
Here is a great guide that will teach you how to build muscle quickly: www.ZootMax. xyz
It works really well
7 years old comment btw i see what u meant
naughty naughty
LOOK AT THE FLICKA OF DAT WRIST!!!
lmfao i couldnt help but laugh at this comment
PRAISE DA FLICKA OF DA WRIST!!
W lmao
jacobmufasa llpl
Oh yeah yeah
Sorry guys it doesn’t work, it was patched recently
Ninjaghost 420BP wat does “it was patched recently mean”
Its patched doesn't work Anymore Damm
NOOOOOOOO
@@jillmont3342 wooooooosh
U cant build a big wrist , it’s a FUCKING BONE they’res no muscle on the bone there this dude is full of it
Great video... agreed, the slow and controlled pace is a huge key here.
for the underhand grip, do you squeeze at the bottom or at the top?
My wrists and forearms are in poor shape. This will really help, thanks.
sooo its been 4 years now.. how's your wrist looking like right now m8
@@rox3186 he's probably a 6'5 alpha male now
@@rox3186 hHaah
prabhat naik update?
Im from 2024
wrist is 99 per cent bone and cannot possibly put muscle on it but forearm, yes.
程育強 Agreed
Aren't tendons and ligaments in the wrist, don't they grow bigger?
That was to funny
Magister Ludi Love it
Work on bone density
Thanks, Billy beck III
i did this for like 5 hours and got crazy results
Lmao
Without fapping?
Billy bec the 3rd💀 this was helpful tho🤞🏾
He figured it out guys, that’s the edge on how body builders win mr Olympia it’s all about the wrists!
first time and watch already feels better. thanks!
*BILLY BECK III*
Thanks for this advice Billy 👍
Thank you soo much for the right wrist work out.. 😊.. 👍🏻👍🏻👍🏻..
God bless...😊
Wow, it’s been 12 years since the video came out
#1 forearm vid
Thank you so much your video makes my wrist more stronger.
I was doing this at the speed of light....... Thanks.....
I remember when i drove with my friends motorcycle for like 5 min, my arms from elbow to fingers became hard as wood i could not even press in my skin. It was because that damn thing was powerful old junk and clutch, brake handles even accelerator was hard to press/ turn and you had to hold very tight on them because that thing accelerated really fast. If only i could do this daily i think that would be the best training for my skinny wrists.
Lmao how about now
@@slayer4501 he never responded😔
@@user-rv5nh3tg2j he will it'll take time
@@user-rv5nh3tg2j I've seen this before
@@slayer4501 wdym
I have really bad genetics with my wrists I’m not underweight or anything but I’ve had a lot of people think I am at least when I’m wearing hoodies or long sleeves clothes just because of how skinny my wrists are hopefully this helps just a little bit
Is there a known exercise to build muscle on the side of the wrist? What I'm picturing is a dumbell Hammer curl, but just moving wrist instead of arms. I don't know if it could damage the wrist though.
I do this in conjunction with the two exercises described in this video, with the same weight for the three, no damage done.
I need this cause pushups hurt my wrists...also cause handstand hurt me too
Thanks
Thank you Billy Beck the third
Right info. , to the point , effective. Wow !
Am going to try this,what I normally do is push ups with my fist it still turns out good is you train for a certain of period. Hope that advice helped.
I'm 11 and I bowl in a league, I do fine but I have to use those weist supports with the metal back so you don't snap your wrist when you bowl (its a term not litteraly snapping your wrist) so I'm gonna try this for a good hour maybe daily, hopefully it works with these ten pound dumbells since that's my ball weight
It's been 5 years so I am really late but just wondering if it helped?
@@Edin99 wow this is from a really long time ago haha I’m 17 now. They definitely do help! If you can afford it then go for it, but over time you’ll probably gain enough wrist strength to be fine with out it. I only used it when I was learning one handed, but once I got to high school I’ve been a two handed player.
Edit: I realized you’re probably asking about the wrist strength exercises in the video lol. Since there’s no muscles in your wrist you’re working nothing but your joints and tendons. What this video actually works out is your forearms which does help with wrist strength
Do u still bowl?
Im gonna try with my smart balance
0:35 most dumb ass movement, in case you go too fast down. ECU subsheat is vulnerable to tear. i know because happened to me. supination + heavy weights + fast movent extension
that bold spot 😬
so helpful, i will try it out
No more fruit loop wrist bands for me xP
1:50 he tricked us
When fapping, it's all about form
Perfect for boxing
mate sadly I have to dou these thanks to my hyper movement of mine joins its hurt like hell when im working out over and over... Sou Im here to find wheys to make that part of ma body stronger sou it can with stand the pressure put on them ...
My wrists are dislocating often. Not whole joint but those little bones are slightly shifting to other way and making huge pains while doing several movements. And I always go to a adjuster for it. Even orthopedic and physic doctors can't figure it out. Always giving me useless pills and so. I hope this will work. And also I can't do push-ups. I have strength but my wrists are so weak.
SAME
Did it help? If so ima start doin it.
Thanks! I got one wrist bigger than another
I’m literally built like olaf
😂
My wrist is like chop sticks, I want a bigger wrist like the other guys have. I feel left out :(
U cant get a big wrist ugh , YOUR WRIST IS A BONE YOU CANT BUILD BONE MY ARMS ARE BIG AS MY HEAD AND MY WRIST STAYED THE SAME THEY WILL ALMOST NEVER GET BIGGER UNLESS U CHUG CALCIUM DOWN YOUR THROAT AND EVEN THAT MIGHT NOT WORK 🤦♂️🤦♂️🤦♂️
@@RAXLAX false you can build fat or muscle around your wrist
@@RAXLAX bro you can literally build muscles or fat around your wrist. Stop spreading false shit
I'm going to try this out.
When I was younger I had a weight attached to a rope attached to a thick wooden dowel and when I rolled the dowel one way or the other it tightened the rope bringing the weight up to me and this made my wrists thick and strong
Ive been doing them wrong💀. Thank you for the tutorial🎉🎉🎉
Love the video you were so straight foward bout to go build my wrist tommorow
Great tips. Thank you!!
If you let the weight roll down to close to your fingertips, you can get even more activation.
Thanks billy the 3rd
You can't change the size of your wrist because it is a bone but you can build a muscle on it.💪😂
No man!!! You can , can grow your bones of some regions of your body by putting pressure or force on it repeatedly! Take examples of mountainclimbers there fingers are huge because of the bones grown larger, example of a boxers jaw and tennis playes one arm are there!
Should i start seeing progress on the 7th day?
It’s 2019 boys, we can just get wrist surgery and identify as body builders
Here is a great guide that will teach you how to build muscle quickly: www.ZootMax. xyz
It works really well
@@henrysmith7881 banned site
THANKS BILLY
thank you
This Type of exercise only builds my forearms. My forearms are bulging but my wrists are still small enough to wrap my thumb and index finger around. Big disparity. Anyone know a better exercise?
Try hanging on a pull up bar trust me it got my wrists bigger
@@mariasingh3424 really
He just said you can't grow your wrist its the muscle arround it who grows
Eat boy you won’t get big joints without food
Look up athleanX/jeff cavalier, his forearm workout is the best and will not cause u any elbow issues and will grow yr wrist muscles
Thanks dude I was only for the forearms
My wrists make little popping noises everytime probably cause I basically shattered both of them falling off a trampoline
Mines do that too. Im trying to figure out why.
@@retroace6717 try warming them up really really well and when you get to your actual sets put all your mental focus on contracting your muscles and hold the weight as hard as possible. I have a pop on my left elbow but whenever im deep in a training session Ill notice the popping stops unless I do a rep with anythin less than 100% concentration.
Same
when i was a fat kid, i used to have big wrist, but i grew to 180cm 80kg, struggling to get a bigger wrist, was hoping to get bigger wrist instead i got unbalanced forearm muscles 😐
good stuff billy
this is forearm training not building wrists. thanks for clarification at the end
Don't go too heavy doing this. I got a ganglion cyst on my wrist from doing this with 18kg dumbells a few years ago in highschool when I was insecure about my thin wrists.
dumbass
I also got one but not with any wrist workout, I got it automatically and it went away on its own. I use 5kg for work out is it fine to use 5kg?
short and helpful, thanks
@Born 2 be a beast!
Thanks.I doing it for badminton.
Billy Beck III from Billy Beck III
Came here after experiencing pain for the first time during isolated 35lbs bicep curls
Of course, no mention of any suggested dumbell weights, the most important item next to form...
Can anyone suggest how much wieght should anyone be using? Sorry I'm kinda noob in this field
The maximum you can
How often should I do this exercise and how many reps and sets do you recommend???
You've earned a subscriber sir. Keep up the great work!
I can’t do this because I broke my left arm and one of my wrist bones move a lot and hurts.. :/
Thank you for this nice video sir , I'm watching your video after 8 years from its upload :) , now my question is can I do it in a faster manner ?
This is really good, thanks
cool, ill try it now
Need this video cause I can’t hold my cooking pan with one hand 😂
Here to improve my aim for Fortnite/Warzone/CS/whatever’s to come
Bruh...
Great exercise thanks
Is it normal for the wrist to hurt when you start
pushups - diamond, wide, regular and then pullups and chin-ups ( hands facing you =chin-up hands facing away from you =pullup ) - with hands wide, regular, together - then doing wrist curls ect will be a lot easier and you won't have to worry about destroying them with weights. The pushups, chin-ups and pullups will help the core muscle groups around your wrists and in your arms. When doing the dumbbell wrist curls, A LOT OF REPS WITH A LIGHTER WEIGHT and then a few with a heavier weight. Why more light and less heavy? Because a light weight will help contract muscles that are closer to the wrist and a heavy weight will not - a heavy weight, to curl it will utilize other muscles further from the wrist to lift and bypass most of the smaller core muscles around the wrist. Think of it like this - if you bench heavy weights your shoulders will get huge but your biceps will not, it's because the heavy weights are making your chest and shoulders work harder but when you use lighter wights and focus on a lot of reps, you're able to contract your biceps and see a gain in that area. It's 4:30am - hopefully I wrote this all out right! --- I had this problem and it's what I've been working on the past year - the last thing you want to do that was told to me is completely fk yourself because you didn't work on the core areas of your arms first. (waist being number one, but we are talking about wrists here) :) ALSO THIS IS IMPORTANT! GRIP THE DUMBELL AS HARD AS YOU CAN - it forces every muscle in your arm to contract - it is a response of your nervous system. Dead holds I believe is what it's called.
Hey bro can you give me advice about loosing belly fat , and why insted of gaining weight on all body equally only belly fat is increased
@48 shubham patil Go onto a KETO diet and do NOT eat anything other than what is on that KETO diet otherwise your body isn't in "ketosis" where it's burning fat even when you sleep. HOOAH. US Army - US Navy Seals - you can do situps all day - but you can still have muscle and fat - the goal is for the body to burn the fat. KETO is more than just a food diet - you need to stay active and drink a lot of water - also - on any diet or not even on a diet - if your urine is not clear - if it is yellow or dark yellow - YOUR BODY IS NOT GETTING ENOUGH WATER - don't think you will lose anything by limiting your water intake other than water weight - which is stupid - it will make your muscles work harder to heal as they tear and heal to build - and it will make your joints hurt and swell from not being lubricated - if you crave chocolate, and your urine is dark dark yellow to almost brown - YOU'RE DEHYDRATED - drink Pedialyte - do not try and guzzle water - your body will reject it if you're dehydrated - Signs you're dehydrated or close to it - close - you'll crave chocolate (dont know why) - when you think you have something stuck in the back of your throat like flem - and can't get it out - this is when you realize it's too late and you're already dehydrated. - DRINK WATER - EAT MEAT - STAY ACTIVE - NO BREADS among other things in your diet - sugar is a NO. Look up KETO Diet - Not medical or financial advice - just my opinion. #RockSteady #Hooah
@@48shubhampatil65 also - DO NOT eat before going to sleep friend - it is the worst thing you can do. Your abs are the "core" support of your entire body. - It's why it's called your "CORE." abs - waist - chest in the front - lower back - upper back - shoulders in the rear - One thing that can help if you do it correctly and already have a somewhat fit body - not obese - is #Planking - then planking with additional weight on your back above your abs - then more weight on your a$$ - then more weight on your shoulders but not on your neck. Work the muscles in different regions and target them this way. do not bend your knees or arms - only slightly have them out - never lock your knees or elbows - it cuts off blood circulation - it could make you faint. Okay friend - I'm off - stay healthy - I hope my opinions on things help!
@@AEON. thanks bro great explanation, huge help
Hey man, what's the suitable dumbell weight for this wrist exercise?
This guy lifts in a polo he gives no fucks
Max Renauldo hey that polo is sharp, where can I get one???
Who the fuck would pay this guy to train them? Planet Fitness employee confirmed.
@@bandagainkek4717 false.
: )Thank you for the video. Quick question for you, is this more effective with Dumbbells or a Straight bar - Preacher bar, what is best? in your opinion
Thanks
: )Tyler
I want a bigger wrist so I can get a tattoo
thanks i knew it was something like this. just wanted to be sure will try it :D
Great video, man
Thank you my brudda
good explanations ...
I need this for hockey