15 best exercises for beautiful hands

How to do arm exercises

Exercise 2-3 times a week. Take at least 48 hours of rest between workouts to allow your muscles to recover.

Choose 1–2 exercises from each category and include them in your program. At each session, change your movements to pump all muscle fibers and accelerate your progress.

That is, do 3-6 arm exercises for each workout.

In movements with a barbell and dumbbells, select the weight in such a way as to perform 8-12 repetitions without breaking the movement technique. Do 3-5 sets.

If you chose an exercise with your own body weight, do 3-5 approaches at close range - as many repetitions as possible. If you cannot perform the movement 6–8 times without breaking the technique - swinging, jerking appears, the lower back fails - replace it with a simpler version.

Exercises for the front of the hands

These exercises will increase the thickness of the muscle on the front of the arm - the biceps of the shoulder. It turns on when you bend your elbow, and also pull something to yourself or yourself to something.

1. Concentrated biceps curls

Hand Exercises: Concentrated Biceps Curls

Sit on a bench, take a dumbbell in your hand. Press your shoulder against the inside of your thigh. Bend your elbow while lifting the dumbbell and lower it back down. Perform the movement smoothly and under control, try to move your arm in full amplitude: bend to the end and fully unbend.

This is an isolated exercise in which only one joint works - the elbow. So don't move the rest of your body. If you have to work your body to lift a dumbbell, take a lighter weight or reduce the number of repetitions.

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2. Lifting dumbbells on an incline bench

Sit on an incline bench with dumbbells in your hands, press your body against your back, your feet against the floor. Lower your arms so that they hang down freely, and your elbows are behind the line of the body. Bend your arms with dumbbells, then smoothly and under control return to the starting position and repeat.

3. Lifting a barbell or dumbbells for biceps

Exercises for the arms: lifting a barbell or dumbbells for biceps

Take a barbell with a reverse grip, bend your elbows and lift it up to shoulder level. Lower back and repeat. Make sure that only your arms move, and the rest of the body remains static: there should be no swinging.

The same exercise can be done with dumbbells. At the extreme point, turn your hands with your fingers towards you.

4. Row of the bar with a reverse grip to the belt

Take a barbell with a reverse grip, tilt your body forward slightly, but keep your back straight. Pull the bar up until it touches the upper abdomen, gently lower it back and repeat.

5. Pull-ups with a reverse grip

Any pull-ups pump the biceps, but turning your hands with your palms towards you will load it even more. Grasp the horizontal bar with a reverse grip, lower your shoulders, bring your shoulder blades together. Pull yourself up to the chin behind the bar. Keep your neck straight, do not pull your chin towards the horizontal bar.

If you don't know how to chin up yet, try two simplified versions: eccentric and slanted, or Australian. You can do them with a direct or reverse grip. The straight line is a little more difficult, but with it you will quickly learn to pull up on the horizontal bar without support.

For eccentric pull-ups, jump up and down as slowly as possible.

Australian pull-ups are performed on a low bar. Stretch your body in one line, bring your shoulder blades together and pull yourself up until your chest touches the horizontal bar.

If you are only doing a horizontal bar, alternate between different types of pull-ups to get a good load on your biceps.

Exercises for the back of the hands

On the back of the shoulder is the muscle that extends the elbow, the triceps. It comes into play during any movement where you push something away from yourself or yourself from the floor or wall.

1. Reverse push-ups on the bench

Back Hand Exercises: Reverse Bench Pushups

This exercise is suitable for all skill levels. Place your hands on a bench behind your body, lower your shoulders. Bend your elbows down until your shoulders are parallel to the floor, and then squeeze yourself up. You can bend your knees or straighten your legs. The latter is more difficult.

2. Push-ups on the uneven bars

Jump on the uneven bars, lower your shoulders and bring your shoulder blades together, stretch your body in one line. Bend your elbows and lower your shoulders down to parallel with the floor, but not lower, so as not to injure the shoulder joint. Squeeze yourself back and repeat.

Perform the movement smoothly, without swinging and jerking. If there is not enough load, add a pancake weight. If, on the contrary, the exercise is too difficult, try performing it with support on an elastic band. To do this, hang it on the uneven bars, put your feet on it and do push-ups. The elastic will push you upward, relieving some of the load.

3. Dumbbell Triceps Extension

Back Hand Exercises: Dumbbell Triceps Extension

Stand up straight, grab the dumbbell with both hands and lift it over your head. Bend your elbows and lower the dumbbell behind your head. Pull back up and repeat.

4. Extension of the arms in the slope

Take dumbbells in your hands, bend your knees slightly and tilt your body forward with a straight back. Bend your elbows at right angles, keep them close to your body. Extend your arms with dumbbells and return to the starting position.

5. Diamond push-ups

This type of push-up loads the triceps most heavily due to the narrow setting of the arms. Place your hands so that your index fingers and thumbs are connected. Lower your shoulders, extend your body in one line from shoulders to feet.

Drop down and squeeze yourself up, keeping the body straight. Try not to bend in the lower back; for this, strain your abs.

If you can't do diamond push-ups yet, start with the classic ones, which will also load your triceps well and prepare you for more difficult movement variations.

The execution rules are the same: the body is in one line, the shoulders are lowered, the elbows look back.

If you are doing at home, without bars and dumbbells, alternate different types of push-ups to fully load all triceps heads.

Shoulder exercises

The shape of the shoulders is determined by the deltoid muscles. They cover the shoulder joint and are involved in flexion, extension, abduction, and adduction of the shoulder.

1. Bench press or dumbbells standing

Shoulder and Arm Exercises: Standing Barbell Press

This exercise works well on both the shoulders and triceps. Take the barbell on your chest, bring your elbows forward. Squeeze the bar up and take it behind your head. Lower to starting position and repeat.

During the bench press, do not throw your head back, it is better to pull your chin into yourself: this way the bar will go along the optimal trajectory - straight up.

If you are doing an exercise with dumbbells, in the starting position, hold them over your shoulders, and then press up, turning your palms away from you.

2. Setting the dumbbells to the sides

Stand up straight, take dumbbells, turn your hands with palms towards you - this is the starting position. Bend your elbows slightly, spread your arms to the sides until parallel with the floor. Lower to starting position and repeat.

3. Reversal in the forearm plank

Stand in support lying on your forearms, tighten your abs and buttocks, put one palm on the opposite shoulder - this is the starting position. Rotate the torso to the side to reach the side forearm plank. Go back and repeat.

Make sure that in the initial position, the shoulder is located above the elbow, do not relax the abdominal muscles - keep the core turned on until the end of the exercise.

4. Tilt layout

Exercises for shoulders and arms: bent over

This is an exercise for the posterior bundle of the deltoid muscles. Take dumbbells in your hands, tilt the body to parallel with the floor or slightly higher. Spread your arms to the sides and return them back.

5. Lifting from the floor with support on fists

Lie on the floor, spread your arms to the sides, clench your fists. Using your fists on the floor, lift your upper body and lift your shoulder blades off the floor. Try to relax your abs and lift only with your hands. Fix the position for 1-2 seconds, lower back down and repeat.