Video summary

If You Have SKINNY Wrists Do This Exercise (NOT Wrist Curls)

Main summary

Key takeaways

Wellness and Self-Improvement

Key Wellness / Self-Improvement / Productivity Takeaways

1) Use daily, light wrist-specific training for hypertrophy

  • Perform pronation + rising exercises every day (“light work” for wrist/hand hypertrophy).
  • Suggested dosing: 5 sets of ~60 reps for each exercise per day.
  • Use light resistance: ~5–10 kg (the speaker used 10 kg).
  • Rest ~1 minute between sets.
  • Alternate hands to finish sessions faster while keeping volume consistent.

2) Choose equipment designed for the movement

  • Use a judo belt, resistance band, or strap.
  • Slide the hand through the belt for the specific pronation/rising setup (as shown in the video).

3) Avoid heavy progressive overload early if your goal is “pump” and growth

The speaker intentionally did not progress load because:

  • The workouts “pumped” the thumbs/wrist muscles effectively.
  • They kept noticing thumb gains, so heavier weights weren’t necessary.

4) Support wrist growth with broader forearm work

The speaker believes forearm training increased stress to the wrist and helped overall growth.

Examples mentioned:

  • Wrist flexions (“scooping”)

    • Targets flexor muscles, potentially making the area look thicker toward the wrist.
    • Suggested: 4 sets to failure, about 3x/week after gym sessions.
    • Variations:
      • Alternate handles to target different areas
      • Thick grips as a cheaper option

  • Cupped-wrist pull-ups

    • Keep the wrist in a “cupped” position to increase forearm work during pull-ups.
    • Guiding principle: “If you can grip it and cup your wrist, do it.”

  • Reverse curls

    • Used because flexors help prevent wrist bending, increasing pressure on wrist/flexors.
    • The speaker increased frequency to grow the brachialis:
      • Previously: 2x/week on pull day
      • Now: as a superset on push/leg day after triceps work
    • Suggested dosing: 4 sets of ~12 reps using an easy bar.

5) Injury awareness / manage pain signals

  • Cupping forearm training daily helped a lot, but the speaker stopped when they developed sharp elbow pain.
  • Pain changed over time:
    • Early arm-wrestling days caused pain lasting up to a week
    • Later, they felt little even after intense sessions

6) Progress measurement through real-world outcomes

  • Wrist measurement: 16 cm → 18.5 cm over ~300+ days
  • Functional proof: a watch that previously didn’t fit now no longer fits past the hands/wrist due to increased thickness.

Presenters / Sources

  • No other presenters or external sources were mentioned.
  • The content appears to be presented by the video’s speaker/creator (unnamed).

Original video