Most people who decide to increase muscle mass and get in shape usually focus on exercises that help develop the biceps, chest and back muscles, while completely forgetting about smaller muscle groups. Paying attention to them is necessary for the body to find balance: if you purposefully pump only one part of the body, this can lead to disruption in the functioning of other muscles.

This unfavorable development of events can be traced using a simple example: if you do biceps exercises for a long time and diligently, without paying attention to your hands, then the risk of spraining the adductor ligaments and even tearing will increase. That is why every self-respecting athlete and anyone who decides to devote time to their body should know how to pump up their hands, even at home.

There are quite a lot of exercises with which you can increase the volume of your hands and increase their elasticity and flexibility in general; you must remember to do them and always monitor the technique.

Important: some exercises are complex, therefore, in the process of performing them, the forearms and shoulders are additionally involved, although to a lesser extent.

It is recommended to devote at least two full days a month to training your hands; if on other days the emphasis is on partially adjacent muscle groups, you can complete one of the exercises below. You can pump up your hands using various exercises, which are divided into:

• Classic exercises;
• Exercises that require additional equipment.

Warm up before a full workout

The importance of warming up before any workout can hardly be underestimated: it is the exercises included in this complex that prevent sprains, tears and even ruptures of joints, warm up the muscles of a particular group, and also prepare them for subsequent exercises.

Important: warm-up must always be done; this is one of the basic rules of bodybuilding and physical education in general. If for some reason the lesson needs to be done as quickly as possible, it is better to finish a couple of approaches rather than not do a warm-up.

To stretch the wrist muscles, it is enough to perform three light exercises, to perform them you need to:

1. Place your hands in a “Lock” position, then quickly rotate them for one and a half minutes, first clockwise, then counterclockwise, trying to bend your fingers inward as much as possible.
2. Take a soft pillow in each hand and, spreading your fingers as wide as possible on each hand, simultaneously squeeze the pillow and either lift it up or lower it.
3. Do not throw a tennis ball hard at a wall or other hard surface in order to gently catch the ball on its way back. It should not fly too fast; the main task is to hone the grasping movement. After the ball is caught, you should rotate the brush counterclockwise and clockwise.

To warm up your wrist joints, you can also use a horizontal bar: just jump up to it several times to grab the bar and grab it tightly. It is not necessary to do pull-ups yet, so as not to clog your muscles before performing the main exercises.

Classic exercises

Classic exercises that pump up the hands include those that are performed without any equipment and should be familiar to most people from school. The most famous exercises from this group are push-ups on fists and fingers.

Important: the fundamental difference between them is that when doing push-ups on the fingers, greater emphasis is placed on the hands; with the first method, the forearms are more involved.

It is recommended to perform both types of push-ups, alternating them on different training days. The technique of execution is quite simple: you need to take a “Lying” position, placing your hands shoulder-width apart (if you place them a little narrower, the triceps are activated, wider - the back muscles and biceps), your legs should be extended back, placing them on your toes; Push-ups are performed by bending the elbow joints, which in no case should go to any side.

You can pump up your hands at home using a regular plastic bottle, into which you first either pour water or add sand or other bulk material that will provide the bottle with enough weight for the exercise. To perform the exercise, you should firmly grasp the bottle with your hand, and then raise and lower it exclusively with your wrist muscles, as if brushing off someone. If the exercise with a bottle is too easy, you will have to resort to using dumbbells.

To perform the next exercise, you will need a backpack or some other bag in which you can put bottles of water or other cargo. The exercise is performed while sitting. The backpack is taken in both hands, turned with the back side up, and lowered and raised, again exclusively with the help of the hand muscles.

Tip: Since it is necessary to ensure that the biceps or forearm are not involved in the work, it is advisable to ensure that there is a solid support under the arms when performing.

Exercises with weights, horizontal bar and expander

The most popular device among athletes for pumping up the wrist muscles is an expander (not to be confused with an “expander”), which is at the same time an inexpensive, portable and effective sports equipment. Although expanders differ in shape, rigidity and size, the principle of their use is the same; it is based on the compression-uncompression cycle of an elastic material clasped by the hands.

Tip: some professional trainers talk in their blogs about the benefits of purchasing two of these equipment at once. One should be a “warm-up” and, as a result, a little softer, and the second should be as hard as possible for the training person.

The most effective will be the one that is difficult to compress and unclench more than 10-12 times (while 4-5 repetitions are easy). It is very important not to throw the expander after compression, but slowly, controlling each movement, allow it to return to its original shape.

A horizontal bar is also suitable for pumping up muscles, with which you can perform a much larger number of exercises aimed at different muscles of the hands. However, for better pumping of the hands, you should resort to the help of two thick towels, which must be thrown over the bar shoulder width apart, after which you can begin standard pull-ups.

Important: it is pointless to chase the number of repetitions, since it will be much better for muscle growth if pull-ups are performed slowly and smoothly, without jerking in any direction. With this approach, attention is focused on the necessary muscles.

You can also hang a backpack on your back when doing pull-ups: this will give additional stress to the muscles, but they will “get clogged” much faster when doing this, so you should select the weight carefully.

Weights, the weight of which usually varies between two, three and five kilograms, help to achieve rapid progress. These sports equipment are hung on each hand on the wrist, after which they are tightly wrapped with an adhesive elastic band. With their help, you can perform various exercises, including the already mentioned backpack lifting and pull-ups on the bar.

Important: for example, weights exert significant pressure on precisely those muscles that need to be pumped, so exercises performed with their help will have the maximum effect.

Boxers, for whom it is especially important to have strong hands, try to hit the punching bag with weights on their hands to pump them up. At home, of course, you don’t need a punching bag; you just need to hang at least a kilogram weight on each hand and punch the air for 5-10 minutes. If the execution is easy, you can either increase the weight or additionally place a dumbbell in each hand.

The Power Ball hand trainer, which is actually a regular gyroscope placed in a sphere, is gaining popularity. The principle of operation is quite simple: the energy transferred from the torsion of the hands to the projectile goes to the rotor, which, in turn, makes the simulator work.

The difficulty lies in the fact that the gyroscope sets a movement that does not coincide with the direction set by the hand, therefore the task of all its muscles is to hold the projectile in the hand and at the same time continue to impart a certain speed to it through the turn.

The gyroscope will have to be held very tightly in the hand, since the greater the speed transmitted, the greater its “desire” to break out. The device is equipped with counters that measure both the duration of one approach and the maximum applied effort, so over time it will be possible to evaluate progress.

Advice: if your hands are not accustomed to long-term physical activity, then after each workout your hands should be lubricated with some kind of ointment in order to prevent the onset of pain.

One workout of the hands should include 3 exercises (4 approaches for each), it is not recommended to perform more, since untrained hands are not capable of experiencing overexertion for a long time.

In conclusion, it should be noted that it is pointless to expect rapid progress in the form of an increase in the volume of the hands, since this muscle group is one of the most difficult to pump. However, after a month of training, including 5-6 sessions, their strength and endurance will noticeably increase.

Video: how to strengthen your hands

There is no point in training strong muscles of the shoulder and forearm if the hands remain frail and thin. Hand strength doesn't just show up during friendly handshakes—a whole range of exercises can't be performed without toned and strong fingers and wrists. Therefore, if you want to become a professional athlete or simply have a harmoniously developed body, you cannot do without working out the small muscles of your arms. In this article you will learn how to pump up your wrists using various equipment and exercises.

The wrist consists of eight small bones, the metacarpus - of five. Each finger is divided into three phalanges. In this case, the muscles of the hand are connected in a solid pattern.

Muscles are divided into three groups:

Average. It consists of small worm-shaped muscles located from the deep layers of tendons to the proximal phalanges. The function of these muscles is to flex the proximal phalanges of the three middle fingers, adduct them and spread them apart.

Muscles of the thumb. This group forms a hill around the base of the big toe. These muscles originate at the proximal phalanx and end at the first metacarpal bone and the sesamoid bone. This complex muscle structure allows the thumb to be very mobile and withstand heavy loads.

Muscles of the little finger. They form an elevation on the outer edge of the palm. They begin at the wrist and attach to the fifth metacarpal bone. Their function is to ensure mobility of the little finger.

All these muscles stretch from the fingers up to the forearm, which provides high flexibility to the wrist.

A person’s grip strength is ensured by the joint work of the muscles of the hand and forearm. Therefore, for strong wrists, pumped up fingers alone will not be enough. To increase the strength of such small muscles, it is necessary to perform a whole range of training.

Training methods

Arm Curl

This exercise is very simple to perform. It helps increase muscle strength and flexibility of the ligaments of the hand. Starting position: sitting on a bench, body tilted forward, forearms resting on hips. You need to take a weight in your hand - a kettlebell or a dumbbell - and raise your palm with the outfit up. You should stay at the top point for at least 6-7 seconds. Return to starting position. Do 2-3 sets of 15-20 repetitions.

With a wrist expander

This method of pumping up your hands is the most effective due to its targeted effect on the muscles. The projectile itself is cheap and takes up little storage space. The principle of its use is very simple: you should squeeze the equipment in your hand, training your fingers, palm and forearm. Minimum number of repetitions: 50-60 times in one approach, of which there should be 4-5.

Reverse stretch

This exercise not only trains the muscles, but also allows you to get rid of discomfort after training. It is very important to follow the correct stretching technique.

You need to do the following: bend your palm, placing it with the back side out behind your back so that the thumb “looks” inward. If possible, you can lean on your working hand to increase the load. It is advisable to perform this stretch for two to three minutes. Sometimes the palm is placed on the fingers in front of you, resting on the first phalanges and pressing the open palm to the forearm.

Stretching

This exercise is a mandatory part of the warm-up if playing sports involves high activity of the small muscles of the arms.

The exercise consists of the following steps:

Starting position: standing on all fours, turn your hands so that your fingers point inward, towards your stomach.

Then you should lean forward, moving your body weight onto your hands.

It is very important to be careful not to damage the ligaments.

An equally effective way to stretch your wrists is the cobra pose. You need to lie face down on the floor and point your arms towards you, raising your elbows. This exercise came to the sport from eastern martial and spiritual practices (in particular, yoga).

Pancake Squeezing

This method is very effective for developing grip strength. The weights should be taken from the bar with one hand and held by the edge perpendicular to the floor. It's better to take one or two shells. The mass should be large, but not so large that you cannot hold the pancake and drop it on your feet.

First, it is recommended to perform the exercise while sitting, and only after prolonged training can you straighten your legs and hold the apparatus at a height of about a meter. Holding the pancake must be done alternately with each hand. Exercise time: 40-50 seconds of static load or 30 seconds for 5-6 raised limbs with a weight plate.

Roller exercise

This special simulator is in every gym. If you are working out at home, you can use a short bar or dumbbell with a rope attached to it. You need to grab the bar with both palms and roll it back and forth. To enlarge your wrists, you should perform at least 5-6 sets of 30 reps.

Workouts for hand development

This complex includes a large number of exercises.

One-day gymnastics looks like this:

clenching of palms;

lesson on the horizontal bar;

deadlift;

push ups;

training with a barbell.

Let's take a closer look at all of the above.

Squeezing and unclenching the hand

This simplest exercise is both part of the warm-up and an element of developing the flexibility of the tendons of the hand. It's very easy to do.

It consists of two stages:

Make a fist as tight as possible and hold in this position for as long as possible.

Extend your fingers with force, bending them as much as possible and bringing them closer to the back of your hand.

To reduce the risk of injury, this exercise should be performed daily. Everyone determines the required amount of time individually, but not less than two minutes even for beginners.

Horizontal bar

Wide grip pull-ups are very useful for the wrist muscles. Starting position: hanging on the horizontal bar, legs bent, palms with a straight grip. As you exhale, you need to bend your elbows and rise so that the metal pipe is at the level of your collarbones, and your head is much higher than the crossbar. As you inhale, you need to lower yourself, trying not to sway.

A regular hang on the bar is no less effective. It is beneficial for the spine because it saturates the intervertebral cartilage with blood. You need to hang on the horizontal bar for at least two minutes. There are no limits - the longer you hang, the better. You need to wear special gloves to avoid getting a large number of calluses or slipping off the apparatus.

Deadlift

The most effective type of grip in this case is straight. You need to lean towards the barbell or empty bar, bending your knees slightly. Then, as you exhale, take the bar, hold the bend over with the apparatus for a few seconds, and straighten up, holding the barbell at hip level. Afterwards, you need to bring your shoulder blades together (this is the most important part of the exercise!) and stand in this position for 10-15 seconds. As you inhale, you should smoothly lower the projectile to the ground.

Push ups

This type of load is very specific, because few people manage to perform this exercise without “indulgences.” The idea is very simple: do push-ups on your fingers so that they do not bend in the opposite direction. When the level of skill grows, you can stand on the extreme phalanges alone. This is how warriors trained, learning the basics of martial arts.

If you cannot support your body weight on your hands, it is better to play it safe at first and lean on your knees.

Barbell workout

You need to place your forearms on your knees in a sitting position and take the barbell in your hands. Slowly flex and extend your wrists with a weight. You should linger in the upper and lower positions for two to three seconds to work out the muscles and tendons more efficiently.

How to combine exercises

It is best to train your arms using an integrated approach. It should include as many elements as possible.

The following training plan is suitable for beginners:

expander;

stretching;

hanging on the horizontal bar.

As experience grows, you can add compound finger push-ups, deadlifts, plate squeezes, and deep reverse stretches.

Video

In this video you will learn how to strengthen and pump up your wrist at home.

© USM Photography - stock.adobe.com

Armlifting exercises

Exercises with additional equipment performed within the framework of the competitive discipline “armlifting” deserve special attention. The meaning of the discipline is for the athlete to lift a special apparatus and fix it at the highest point. The static component here is smaller, the movement is more explosive in nature, mainly ligaments and tendons are trained.

If your gym is equipped with these types of equipment, be sure to include the following exercises in your wrist strengthening routine:

For more information about the technique of performing armlifting exercises, watch this video:

Dynamic hand exercises

1. Barbell wrist curl– the exercise consists of bending the wrist joint with additional weights at different angles. The barbell can be placed in front of you with an overhand or underhand grip; you need to bend your wrists for the maximum number of repetitions at full amplitude, try not to include your biceps in the work. The weight of the barbell should be moderate; with a heavy weight, you will not have time to properly “feel” the exercise, since your hands will stop bending after just a few repetitions. Another variation of this exercise is curling the wrist with a barbell behind the back, so the load falls more on the muscles of the forearms. For those who are interested in how to pump up the palms of their hands and increase the strength of their fingers, you can place the barbell on your outstretched fingers.
   

   

   © Makatserchyk - stock.adobe.com

2. Squeezing the expander– This exercise improves the strength and endurance of the palms and fingers. You can start doing it with a regular rubber expander, which is easy to find in any sports store, and then move on to professional ones (for example, from Captains of Crush), in which you can adjust the compression force from 27 to 165 kg. By the way, only five people in the whole world have conquered 165 kg.
   

   

   © michaklootwijk - stock.adobe.com

3. Push-ups on fingers– this exercise perfectly develops a pinch grip; it also works the triceps and pectoral muscles. In this case, you need to spread your fingers out to the sides as wide as possible and try not to bend them during push-ups. The load can be increased - start with five fingers and gradually increase to two. Two-finger push-ups were the signature exercise of martial arts master Bruce Lee.
   

   

   © Duncan Noakes - stock.adobe.com

4. - a well-known exercise that perfectly develops the strength of the hands and forearms. The greatest load on your wrists will be given to you by rope climbing without the help of your legs - this way the load will be continuous.
   

   

   © Jale Ibrak - stock.adobe.com

5. Spreading fingers with rubber– all that is needed for this exercise is a regular thick elastic band. Wrap it around your tightly clenched fingers several times and try to fully “open” your palm. Here we train the abductor digitorum brevis and palmaris muscles.
   

   

   © Sviatoslav Kovtun - stock.adobe.com

Typical beginner mistakes

When working on the hands and forearms, it is quite easy to get injured, for example, pull the muscles of the forearm or sprain the ligaments of the wrist. To prevent this, check out the mistakes that inexperienced athletes most often make in the gym:

Give proper attention to recovery between workouts.	Since the lion's load in any exercises related to grip strength falls on the ligaments and tendons, which take much longer to recover than the muscles, there is no need to rush things, everything has its time. It is not recommended to train your wrists more than once a week, otherwise you simply will not have time to recover and risk injury.
Don't forget to warm up.	Any athlete thoroughly warms up before training large muscle groups, but should small muscles be an exception?
You shouldn’t overtrain your wrists by doing all the exercises from our article in one workout; two or three exercises will be enough. Do not forget to sometimes vary the load, modify something or add something new, our body loves variety, and for stable progress from time to time it needs to be given new stress in training.

This exercise tells us how to pump up the wrist and inner forearm. The exercise is formative. Increases volume and strength of the inner forearm.

Execution technique

1. Take dumbbells in your hands and kneel in front of the bench. Place your forearms across the bench so that the palms of your hands face up. Extend your wrists beyond the edge of the bench (the dumbbells should not touch the bench as you extend them). Move slightly away from the bench so that your arms are almost straight. The torso and forearms should remain motionless throughout the exercise. The dumbbells do not need to be squeezed tightly in your hand; it is better to make your grip a little weaker so that the dumbbells seem to “roll” between your fingers.
2. Straighten your wrists completely and then gradually lower the dumbbells down.
3. Try to lift the dumbbells as high as possible, but perform the movements smoothly, while tightening the muscles of the forearm. Under no circumstances lift your elbows and forearms off the bench.
4. ? The hands should be positioned 60 degrees above the horizontal at the top of the exercise. Having reached the top point, you can fully extend your wrists and smoothly lower the dumbbells.
5. If you are using heavy dumbbells for the exercise, remember to be sure to hold your breath while lifting. Exhale when the dumbbells are already lowered.

1. In the starting position, your arms must be straight. To achieve maximum muscle contraction, it is necessary that their ligaments be extremely stretched. And when you extend your elbow joint, all the flexor muscle ligaments are stretched. This is how we ensure the maximum effect of the exercise.
2. It is strictly forbidden to lift your elbows and forearms from the bench. If this does happen, then most of the load goes to the biceps, instead of providing tension to the forearm muscles.
3. To increase the range of motion, we need to slightly relax our fingers and hold the dumbbells with a kind of loose grip. When you grip the dumbbells tightly, you lose the ability to fully extend your wrists.
4. Right? As you lower the dumbbells, you will notice that your wrists may rotate outward slightly, causing your little fingers to spread apart. Don't think that this is in any way injuring your wrists; on the contrary, it allows them to extend much more. Additionally, when you try to keep your wrist still, you risk injuring it. Therefore, it is better to perform wrist curls with dumbbells (both safer and more effective) rather than with a barbell, which does not allow the wrists to rotate outward.

Application

Intended for: Everyone from beginners to professionals.

When: At the beginning of the workout, perform a reverse grip or hammer grip on the biceps muscles, and then proceed to wrist curls (after practicing all the biceps exercises).

How many: 2-4 sets of 14-16 reps

Sports instruction: Wrist curls focus all the stress on the muscles of the inner forearm. This part determines the volume of the forearm (this is especially noticeable when you raise your arms or turn your palms outward).

This exercise is usually used to eliminate an imbalance in the growth of the muscles of the forearm and biceps, because when the forearms are small, even beautiful, voluminous triceps and biceps will not decorate your arms.

Wrist curls are a great exercise that can help you excel in volleyball, tennis, wrestling, and basketball by developing a strong grip.

Video - How to pump up your wrists?

When it comes to training your arms, pumped up biceps and toned triceps immediately come to mind. Few people care about strengthening and pumping up their wrists and fingers, although this is a necessary and useful task. The strength of a handshake has always been an indicator of the level of courage, not to mention the importance of pumped up arms for an athlete. Strengthen your hands to have a strong grip and also to prevent sports injuries.

Anatomy of the wrist muscles

The anatomy of the wrist muscles is quite complex and interesting. And the work to strengthen them is very labor-intensive.

In short, our brushes consist of:

• lumbrical muscles;
• palmar and dorsal interosseous muscles;
• muscle groups of the thumb;
• muscle groups of the small finger.

The muscles of the hands are directly connected to the muscles of the forearm, so exercises aimed at strengthening the first muscle group also work well on the second.

How to pump up your wrists at home

We begin exercises designed to strengthen our grip and strengthen our forearms.

Clenching and unclenching the palm

The first exercise is the most famous and simple; no additional sports equipment is needed to perform it. But despite its simplicity, clenching and unclenching the palm is very effective and efficient. It is used both as a warm-up for tired hands and as a rehabilitation exercise after serious injuries and even operations.

1. Make a fist using maximum force.
2. Keep your fist clenched for 5–10 seconds.
3. Unclench it, straightening your fingers as much as possible.

This exercise already requires an auxiliary device, namely an expander. There are many varieties of this sports exercise machine, but right now we are only interested in wrist expanders. They, in turn, are divided into:

• torsion bars
• spring
• U-shaped

The load of these expanders can be adjustable or fixed. There are also rubber and silicone exercise machines, which are better known as “donut” and “egg”.

The technique for performing the exercise itself is very simple:

1. Place an expander in your palm.
2. We compress and unclench it.

When you can easily perform 50 repetitions of this exercise, move to a higher level - increase the load on the expander.

Finger push-ups are an excellent workout, thanks to which you can pump not only your hands, but also many other muscles:

• pectoralis major and minor;
• deltoid;
• triceps;
• muscles of the forearms;
• trapezoidal;
• latissimus dorsi muscles.

But do not rush to start the exercise right away if you have never practiced it before. If you distribute your body weight incorrectly, you can seriously damage your limbs. First of all, you need to learn how to stand firmly on your toes. To begin, get into the starting position for push-ups, but on your knees. If you feel that your toes can bear the load, then straighten your legs and stand on your toes, first for ten seconds, then twenty, and so on, until you feel that you are ready for the exercise. Now to the exercise itself:

1. Taking the starting position as for classic push-ups, but instead of palms, we rely on our fingers.
2. We inhale and, bending our elbows, slowly lower ourselves so that our chest touches the floor.
3. We return to the top position.
4. We perform 10–15 repetitions.

You may not be able to stand on your toes right away, but don’t despair: patience and endurance are the best helpers. It’s not for nothing that this exercise is specialized for martial arts masters who can easily do push-ups on one finger. You can master the same skill if you constantly practice and move forward.

Video: How to do push-ups on your fingers

Push-ups on the back of your hands

This type of push-up is primarily useful for strengthening the wrists. But if you do not have an urgent need for strong wrists, then you should not perform this exercise, because it is quite traumatic.

1. We take the classic push-up position, but with emphasis on the backs of the hands;
2. The palms should be facing inward with the fingers facing each other.
3. We perform push-ups slowly and without sudden movements.

At first you will feel pain in your hands and wrists, don’t be alarmed, your hands just need to get used to the new type of load.

Barbell wrist curls

This exercise is rightfully considered one of the most effective and useful for both the hands and arms in general, because it affects a large number of muscles, including deep ones. Wrist curls are performed either with an empty bar or with a light weight.

1. We sit on the bench.
2. We grab the bar with a medium or narrow grip.
3. We place it along with our forearms on our knees.
4. Inhale and straighten your hands upward.
5. Exhale and bend your hands downwards.

This exercise can be performed by slightly changing the starting position.

1. We kneel in front of the bench.
2. We take a barbell and place our arms, bent at the elbows 90 degrees, on the bench.
3. We perform classic wrist curls.

The grip can be used both overhand and reverse.

Video: Technique for performing wrist curls with a barbell

Dumbbell wrist curls

Dumbbell curls are a variation of the previous barbell exercise. The muscle groups that are worked are the same. But the undeniable advantage of dumbbells is that it is much easier to purchase them and keep them at home than a barbell. Which means. and training with them can be done at home at any free time.

1. Take the dumbbell in your hand.
2. Place your forearm on your thigh or bench.
3. Lower the brush.
4. Raise the brush to its original position.

Another exercise with dumbbells that works not only the wrists, but also the biceps and triceps.

1. We take dumbbells in both hands and stand up straight.
2. We press our elbows to the body and turn our palms there. We don't move our shoulders.
3. Inhale and as you exhale, lift the dumbbells, turning your arms palms up.
4. Having raised the dumbbells to the shoulders, we fix our hands in this position for a couple of seconds.
5. Rotate your hands 180 degrees so that your palms face down.
6. As you inhale, we begin to lower the dumbbells and again turn our hands so that they are facing the body.
7. We lower our hands with dumbbells to the starting position.

Use light or medium dumbbells. The lift should be done in about 2 seconds and the lower in 4. To make the Zottman Curl the most effective for your arms, perform them in combination with other exercises.

Video: How to perform Zottman curls

Exercises on the horizontal bar

The benefits of a horizontal bar for wrists will not be a revelation to anyone. If you are in good physical shape, but have an insufficiently strong grip, you simply will not be able to do a pull-up on the bar. Therefore, you should not avoid this projectile. An excellent bonus of training on the horizontal bar will be the benefits for the spine and overall posture.

Hanging on the horizontal bar

In order to work the muscles of the hands on the horizontal bar, it is not necessary to do pull-ups. It is enough to perform the following algorithm of actions with high frequency:

Do at least 6 reps of the barbell exercise.

If you are serious about strengthening your wrist muscles, then perform exercises with high frequency - at least three times a week.

Perform a wrist stretch: stretch your arm out in front of you, palm down. Bend your wrist so that your fingers point to the floor. We gently press on this hand with the second hand for 30 seconds. We change hands.

Don’t rush to pump up and strengthen your hands as soon as possible; do everything gradually, without overstraining the muscles.

Many people don’t even realize how important the physical training of the hands is, so they often neglect this part of the body during training. Meanwhile, a strong grip helps a lot when working on the horizontal bar and allows you to increase results in exercises with barbells and dumbbells. Push-ups and pull-ups on the horizontal bar will also serve other important muscle groups: for example, they will strengthen your back and work your abs.