If you want to make your hands more proportional and strong, you should train all the muscles: biceps, triceps, shoulders and forearms. Remember that an effective increase in mass requires an integrated approach, and not just biceps bending.

In Eat this, not that shared some exercises that will help to achieve the best results. For each exercise, perform 3-4 approaches of 10-15 repetitions, relax between approaches in a minute and train twice a week to get the best result.

Back of dumbbells above the head for the bench press above your head take the dumbbells in each hand, lifting them to the level of the shoulders. Take a breath and press the dumbbells up until your hands straighten up. Then return to the starting position and repeat the exercise.

Pulling up the back grip for pull -ups with a reverse grip, take the crossbar with your palms to yourself so that your fingers are divorced to the sides. Use the muscles of the bark, back and biceps to pull yourself up, trying to get the chest to the crossbar. Return to the starting position and repeat the exercise.

Hammer flexion on biceps to perform this exercise take one dumbbell in each hand, holding them with a neutral grip. Raise the dumbbells to the chest, bending the elbows, and then return your hands to its original position.

Discarding your hands to the side (for the shoulder) for lateral lifting take dumbbells in both hands, holding them on the side with a light fold in your elbows. Raise your hands to a level just below the parallel with the floor, without straightening your elbows. Return to the starting position and repeat the exercise to achieve the desired number of repetitions.

Stretching the rope to triceps to perform a triceps exercise, set the cable machine so that the cable is at chest level. Take the rope, holding the elbows at an angle of 90 degrees, and straighten your hands, pressing the rope down. Below make an additional compression by breeding a rope, and return to the starting position. Perform 3-4 approaches of 10-15 repetitions.

Flexion of wriths for flexions of wrists take dumbbells in both hands, holding your palms forward. Bend your wrists, lifting dumbbells, holding the rest of the hands with motionless. Return to the starting position and repeat the exercise.