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Hi
I have 3 months until school starts again, meaning for the past two weeks my exercise schedule has gotten way better, and I've noticed really good improvements on my shoulders, arms, and back.

My main problem is that the lower part of my forearms, the wrist part, is still really tiny, and at my elbow there is a lot of muscle, so imagine chicken drumsticks.

What exercises can I do ( ive got weights, weight bench, etc ) to improve this area?

I don't know if this will make them bigger but if you take a thick rod and attach a string to it with a 5 pound weight on it you can roll the weight up the rod and back down 2-3 times to strengthen your wrists. You don't want to do it much more than that or you will fatigue them. You want your arms straight out in front of you and don't cheat on the way back down.

Unfortunately I don't believe there's much you can do to make your wrists much bigger. Around your wrist is mostly tendons, the muscle tissue is further up your arms (which is why they're bigger up around your elbows.) I would definitely advise doing lots of grip and forearm exercises as this will help, but for your actual wrist right below your hand, it's not gonna grow much. Trust me, I know the struggle, I have very small wrists and pretty small hands. It is what it is though. Building bigger forearms can give the appearance of bigger wrists.
Here's a diagram to better illustrate what I'm saying:

(https://40.media.tumblr.com/301e06ceb260a1f1db7afa48669f7933/tumblr_inline_ny787x8rcL1rpibrd_540.jpg)

Quote from: AeroZeppelin92 on November 21, 2015, 10:31:56 PM
Unfortunately I don't believe there's much you can do to make your wrists much bigger. Around your wrist is mostly tendons, the muscle tissue is further up your arms (which is why they're bigger up around your elbows.) I would definitely advise doing lots of grip and forearm exercises as this will help, but for your actual wrist right below your hand, it's not gonna grow much. Trust me, I know the struggle, I have very small wrists and pretty small hands. It is what it is though. Building bigger forearms can give the appearance of bigger wrists.
Here's a diagram to better illustrate what I'm saying:

(https://40.media.tumblr.com/301e06ceb260a1f1db7afa48669f7933/tumblr_inline_ny787x8rcL1rpibrd_540.jpg)

I see what you mean. Does wearing sweatbands/wrist watch help?

Quote from: Alexthecat on November 21, 2015, 09:52:01 PM
I don't know if this will make them bigger but if you take a thick rod and attach a string to it with a 5 pound weight on it you can roll the weight up the rod and back down 2-3 times to strengthen your wrists. You don't want to do it much more than that or you will fatigue them. You want your arms straight out in front of you and don't cheat on the way back down.

That sounds like it'll help. thanks