How to pump up your hands

How to pump up your hands

Each novice bodybuilder dreams, first of all, of powerful and voluminous hands. It is not surprising – after all, in the warm season they are always in sight, and one glance is enough to easily understand how high quality and long you train. No wonder the volume of the arms is indicated as one of the main characteristics of the protruding athletes, along with the volume of the neck, thighs and pectoral muscles. Each additional centimeter means months of hard training and a tough regime, but many men are happy to make such sacrifices.

Many beginners in the initial period of training are worried about this question: how to pump up arms? Visiting the hall, you have probably noticed the “snowdrops” more than once, diligently, approach after approach, performing biceps flexions. Most beginners mistakenly believe that this is how champion hands are formed. We will debunk this myth and see how to work on the muscle groups of the upper extremities.

How to pump up your hands

A bit of anatomy

Hands are the most mobile part of the human body. Each day, each of us performs more than one thousand different movements (including, of course, finger movements).

Anatomically, the arm can be divided into three large muscle groups: triceps, biceps, and forearm muscles. Many athletes ignore the third point, and pay attention only to the biceps and triceps. In individual cases, the forearms develop well without an accented load, however, most athletes still have to work them out separately – that’s why we put them in a separate group.

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  • Triceps. The triceps muscle, located on the back of the humerus, is responsible for the extension of the elbow joint.
  • Biceps. The biceps muscle is a triceps antagonist. It is located on the front side of the humerus, and, accordingly, is responsible for bending the elbows, as well as for supination of the forearms (turning outwards). In addition to the two bicep heads, one more independent muscle should be included here – brachialis, located deeper and duplicating the functions of the biceps.
  • The muscles of the forearms. Numerous muscle groups, including more than a dozen small muscles, providing fine motor skills of the hand. Responsible for grip, partially involved in flexion of the elbow joints.


One of the few basic exercises that is designed specifically for the muscles of the hands (in particular for the triceps) is a bench press with a narrow grip. All other methods of working out the hands are related to insulating movements. However, biceps, triceps and forearms are loaded quite qualitatively in the following exercises:

  • Bench press / push-ups / back push-ups from the bench. Triceps are involved.
  • Pull-ups / pulls in the vertical block simulator. Partially involved all the muscles of the hands.
  • Rod / dumbbell / pull rods in the horizontal block simulator. Partially involved biceps, forearm muscles.
  • Bench / Dumbbell Bench Press Sitting / Standing. Triceps are partially involved.

Separately, mention should be made about the bars. If you do push-ups on the uneven bars without tilting the body forward and holding your hands closer to the body, the emphasis will shift to triceps, and this muscle group will be worked out quite efficiently. If you are interested in how to pump up your hands at home, this is one of the most effective exercises for fast triceps growth.

Isolating exercises

But the “isolation” for the study of hands – much more. We list the main exercises that load the muscles of the upper limbs.

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  • Bending the arms with a barbell.
  • Dumbbell flexion with supination standing / sitting.
  • Concentrated dumbbell lifts.
  • Hammers.
  • Bending the arms on Scott’s bench.
  • Bending the arms in a block simulator (lower handle).


  • French bench press / lying / sitting with a barbell / dumbbell / with the handle of a block exercise machine.
  • Extension of arms in a vertical block simulator.


  • Bending the arms with a bar with a reverse grip (palms pointing down).
  • Hammers.
  • Work with an expander.
  • Vis on the crossbar (the longer the better).
  • Weight retention on arms lowered along the body.