How to Grow THICK Wrists and Forearms {FAST}

February 23, 2023
According to women, the number one most attractive body part on a man is not your ass, abs, or glutes. It’s his forearms! This is awesome if you have sexy forearms, but it’s a bummer if you have small little petite wrists and tiny little arms. So today, I want to go over some of my favorite tricks to make your forearms look bigger and more muscular along with your wrists. At the end of the video, I also want to review a few exercises.

Before I start, however, I want to mention a few things. First is bone structure. You’re genetics and skeletal system’s build determine your potential. You can grow your forearms because they’re made of muscle, but you cannot change your bone structure. So if you have small connections or your bones are more petite, there’s no changing that. The good news is that you can work to develop the muscles around them to minimize looking small.

Optical illusions to make your four arms and wrists look bigger!

  • Wear a watch. The watch will add bulk and thickness to your wrist and shorten the distance from your wrist to your elbow, making your arm look larger. Refrain from wearing a large or bulky watch which will make your arms and forearms look smaller. Wear one that’s 44 mm or less. I specifically recommend 38 to 40, which is the sweet spot for an average-size watch. Also, ensure the watch isn’t flopping around or too loose.
  • Wear a bracelet or two.
  • Strategic short sleeves. Make sure your sleeve is not covering your arm. Expose the triceps, the more significant part of the arm equation. Your triceps make up 2/3 of the size of your arm.
  • Proper sleeve roll. With long sleeves, properly roll your sleeve to maximize your arm. Check out my rolling sleeve hack. Refrain from doing a sloppy roll that is big and thick. The role should hit the widest part of your forearm.
  • Tightly rolled sleeve. If your sleeve roll is tight, blood will be forced down in your forearms, making your veins pop a bit.
  • Be a bit more vascular. Make sure you’re hydrated and supplement with L-Arginine.
  • Highlight arm definition. Shave your arms and apply moisturizer to your arms.

Develop the muscles to make your arms larger

  • Jump rope. This is the most effective way to burn calories in the shortest time and also the best way to build your forearms and wrists. Crossrope is the jump rope experience that I recommend. It’s affordable, portable, versatile, and shreds body fat. It’s helped to build my forearms and wrists (I had to add a link to my watch!). Go to Crossrope and use code ALPHA for 15% off.
  • Sets of hammer curls. They’re fantastic for biceps and work your forearms. Check out my demonstration on maximizing the exercise and taking it to the next level. You can also incorporate non-wrapped hammer curls.
  • Don’t wrap your thumbs. Another pro tip is that when you’re doing curls, do not wrap your thumbs, forcing you to use your fingers and engage the muscles in your forearms.
  • Stop using help. Don’t use straps and wraps. These will damage your grip strength.
  • Do these exercises. One-arm dumbbell rows, seated rose, and pull-ups are all fantastic for grip strength.
  • Grip tennis balls. By grabbing a tennis ball, squeezing it, and holding for about 5 seconds, 10 reps, three sets. You will develop your forearms and wrists on both sides.

Featured video

Taper and fade haircuts have become synonymous with timeless style and versatility, offering men a range of options to express their personality while maintaining a polished appearance. But understanding the nuances between each is crucial before you plop down in that barber’s chair if you truly want to nail the hairstyle you’re going for!

Join 200,000+ email subscribers

getting exclusive advice every week

Connect With Me

My home with over 6 million subscribers

Follow for daily updates

Don’t expect any dancing!

Come say ‘hi’ on Facebook

Tweet along with me

Join my Facebook group

Listen to the alpha m. Podcast

6 million + YouTube subscribers, 1 billion + views.

Follow me on


Aaron Marino (alpha m.) is the number 1 men’s lifestyle influencer with over 8 million followers combined across multiple social media channels.

On this website you’ll find all of alpha m’s content alongside more information about his businesses.

© 2021 I Am Alpha M. All Rights Reserved.