My wrists...

[Sean O]

Alright... I have bony wrists. I don't like it, but I do. I mean, it's never really been bad in any way other than making me look skinny. Just wondering if theres any special training to change this, if you can change it from regular weight training, or if it's just proportional to the rest of my body and can't be changed.

Sean O

[YODA]

No - you cannot change your wrists. You can develop your forearms but not the actual wrist.

[Sean O]

My forearms may be why they look so bony. Yoda, tell me some exercises I can do to build em up?

[Cain]

Maaaaybe I can give u some but then it may turn up all wrong if Yoda does not agree with my exercises in which case u should listen to him. I got these exercises -

Forearm curls -

The plates should exist only on one end of the dumbell ur hand should be holding the other. u rest ur forearm somewhere and then curl up ur wrist and back down

Forearm extensions -

You hold the weight straight out in front of u and hold it there for as long as u think is necessarry

Also I got one of these power gripping thingys in which u crush a strong spring attached to plastic handles, otherwise u can even try crushing rubber balls or huge wads of paper in ur palms.

Hope this helps

|Cain|

[Joe karate]

First of all don't worry how they look as long as they can do the job. As far as forearm excercises place your forearm on a flat bench(palm up) and grip a dumbell. Curl it up. To train the forearm muscle on the other side grip the weight palm facing down. Also for gripping strength try holding on to a weight plate for as long as you can.

CAIn: the forearm extension you describe is more of a shoulder excercise(in which case you should do military presses)

Sean: IMO since you are just starting to lift focus on the big multi joint movements like YODA said. It will build all muscles, even your forearms, so it may not be necessary to train your forearms directly, not yet anyway.

[YODA]

Training forearms on their own is ....

1. Not necessary
2. Counter productive at your stage.

All it will do is cause you to tire from forearm fatigue rather than the real muscles targetted when you come to do the REAL stuff.

[Cain]

Well in that case sean, ignore wat I said and listen to Yoda :p

|Cain|

[Disciple]

I believe a strong forearm is needed as much as a strong grip in the fist. both compliment the other. YOu have to be careful with the forearms though, you need to strech alot after and before owrking them out to warmthem up and to prevent them from biding up too much, then you will lose flexi, and that isn't good... Anyone ever use a hatchet? burns the forearms like fire.

[Knight_Errant]

Yeah, I use a hatchet on a fairly regular basis. But it doesn't honestly hit my forearms all that much.

[aml01_ph]

As a martial artist I think that appearance should take a backseat in favor of health and funtionality. That's why I never use supplements in my training.
Any weight training exercise improves the forearm to because of the fact that you have to grasp the weight. This is even better for free weights because you must control their movement in 3D to have significant gains in strength and musculature.
For the specific problem of your wrist size, however, I would advise swing sticks. The resistance can be by the length or the weight of the stick you use. The good thing about this is that you strengthen most of your upper body while strengthening the forearms. The problem with this exercise is that the wrists do get thicker, but the shortest time I have seen for any noticable change to occur was past a year.
Sorry.