The program of exercises for hands: Strong hands
Last reviewed: 20.10.2021
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Run this program entirely or by section. Remember that the biceps act as secondary motors in many exercises on the muscles of the back, and triceps assist in many movements that strengthen the chest and shoulders. Therefore, think about how to train your triceps on the same days as the muscles of the chest and shoulders, to create an additional load. By the same principle, do exercises on the biceps in those days when you develop the muscles of the back. Train your hands no more than 2 times a week.
Depending on which program you choose, do exercises for the hands either at the end of the upper body exercise program or on days when you do not develop the upper body at all. Thus, you will never overwork your hands, and they will be able to assist in exercises on larger muscles.
First week
Create your exercise program by doing exercises 1 and 2 from sections A and B (see below), as well as movements from section C
Number of approaches for each exercise: 3
In general, your program should consist of 18 approaches
Number of repetitions per approach: 8-12
Speed of each repetition: 2 seconds up, 2 seconds down
Rest between sets: 15 seconds
Carry out this program 2 times a week
[1]
The second week
Create your exercise program by doing exercises 2 and 3 from sections A and B, as well as movements from section C
Number of approaches for each exercise: 3
In general, your program should consist of 18 approaches
Number of repetitions per approach: 8-12
Speed of each repetition: 2 seconds up, 2 seconds down
Rest between sets: 15 seconds
Carry out this program 2 times a week
The third week
Create your exercise program by doing exercises 1 and 3 from sections A and B, and also movements from section C
Number of approaches for each exercise: 3
In general, your program should consist of 18 approaches
Number of repetitions per approach: 8-12
Speed of each repetition: 2 seconds up, 2 seconds down
Rest between sets: 15 seconds
Carry out this program 2 times a week
Fourth week
Create your exercise program by doing all the exercises from section A, then from section B, then from section C
Number of approaches for each exercise: 3
In general, your program should consist of 24 approaches
Number of repetitions per approach: 8-12
Speed of each repetition: 2 seconds up, 2 seconds down
Rest between sets: 15 seconds
Carry out this program 2 times a week
Section A
Bending of hands against the wall (biceps)
Legs and arms on the width of the shoulders, stand against the wall and keep the light bar in front of the hips. Press your back against the wall so that your head, back and triceps, and also the heels touch the wall. Keep your elbows close to the body, bend your arms at the elbows and slowly raise the bar to your shoulders. Strain the biceps, then slowly lower the neck.
Follow the form of the exercise: Doing this movement near the wall, you are practically deprived of the opportunity to cheat. Do not tear off the head, back and triceps from the wall and make sure that you do not move down.
Flexion of arms with variable grip (biceps, brachialis, forearm)
Sit on the edge of the bench and take in the hands of dumbbells, hands are straight on the sides of the body, the palms look inward, the back is straight. Bend your arms in the elbows and lift the dumbbells up until the thumbs are near the shoulders. Strain your biceps and lower the dumbbells. Then turn the wrists inward so that the palms look at you. Slowly lift the dumbbells up, then slowly lower them.
Keep an eye on the form of the exercise: Do not turn your wrists while flexing your hands, as some exercises on your biceps require of you. Turn them only at the end of each repetition.
[4], [5], [6], [7], [8], [9], [10]
Back bending with pause (biceps, brachialis, forearm)
Standing position, pick up a light bar from the top (palms look down). The elbows must be snug against the body. Slowly lift the bar, bending your arms in the elbows until your forearms are parallel to the roll. Stop for 3 seconds, then continue lifting the bar until it reaches your chest. Slowly lower the bar until your forearms again are parallel to the floor. Stop for another 3 seconds, then lower the neck to its original position.
Follow the form of the exercise: First, lift only the neck without additional burdens. Do not cheat, turning your elbows to the outside and forward. The elbows should look down all the time.
[11]
Section B
Thrust of the upper block with turns of the wrist (triceps)
Attach the rope to the rope on the high block and in each hand take the end of the rope. The distance between the hands is 15-20 cm. The shoulder part of the arms should be snug against the body, pull the rope down until your forearms are parallel to the floor. This is the starting position. Slowly pull the rope down until your hands reach the hips, then rotate your wrists so that your palms look outward. Tension your triceps for a second, then repeat the movement in reverse order to return to its original position.
Keep an eye on the form of the exercise: Look straight ahead all the time. If you look down, you will lean forward, using the shoulders to perform the movement.
Cross extensions for the shoulders (triceps)
Lie down on an incline bench and hold a light dumbbell in your right hand over your head, palm facing left. Place your left hand on the right triceps for support. Slowly bend the right hand to lower the dumbbell to the left shoulder, keep the wrist straight throughout the exercise. (You may need to tilt your head to the right and keep it that way throughout the exercise). Lift the dumbbell over your head again and repeat one approach. Change hands for the next approach.
Follow the form of the exercise: Make sure that your shoulder portion does not move when you lower your arm. This will lift the load from your shoulders.
[12]
Extensions for triceps with traction of the upper block (triceps)
Attach the rope to the rope on the top block. Stand with your back to the block, lean forward, one leg in front of the other, and hold the rope just above your head, your legs are bent. (The humerus should be almost parallel to the floor). Straighten your hands in front of you. Stop, then slowly allow the resistance to pull your hands back behind the head.
Keep an eye on the form of the exercise: If your shoulders move up and down, you engage your chest muscles instead of triceps.
Section C
Turns of the wrists (forearms)
Take in the hands of light dumbbells, hands on the sides of the body, palms look back. Bend your arms and lift dumbbells, forearms parallel to the floor. This is the starting position. Turn your wrists until your palms look up, then turn them back so that your palms look down. This is one repetition.
Follow the form of the exercise: Move as slowly as possible. If you hurry, you involve less muscle and put the tendons at risk of injury.
Double twists of the wrists (forearms)
Sit on a bench, feet on the floor, pick up dumbbells at 1.5-2.5 kg. Place your forearms on your hips so that your wrists do not touch your knees (you may need to bend slightly forward). Bend your hands only in the wrists and lower the dumbbells as low as possible, then lift them as high as possible. Do one more approach. Then do the same, but this time the palms should look up.
Follow the form of the exercise: Imagine that your forearms are glued to your feet, this will prevent the use of biceps.