How to train hands at home - a set of exercises with dumbbells (dumbbells)

How to train hands at home - a set of exercises with dumbbells (dumbbells)

How to train hands at home - a set of exercises with dumbbells (dumbbells)
How to train hands at home - a set of exercises with dumbbells (dumbbells)

Because dumbbells are sufficient for arm training, biceps and triceps can be pumped at home. The main thing is to pay attention to the muscles of the chest, shoulders and traps. Their pumping helps the development of the upper body, making the figure more athletic.

See the material below for the best arm muscle exercises you can do at home or in the gym. With the help of the presented training program you can both pump your biceps a little and lay the foundation for the transition to more advanced training opportunities.

How to train hands at home?

The secret to successful arm muscle training at home is the use of multi-joint exercises to develop upper body muscles (such as push-ups and pull-ups). In fact, it is impossible to build big arms without having the right level of development for your back, chest and shoulders.

The frequency of training also plays a role. Even professionals are not recommended to wave their arms more than twice a week, and the total duration of arm training should not exceed 20-25 minutes - otherwise overtraining will occur, which adversely affects muscle growth.

Of particular importance is the development of neuromuscular communication - it is necessary to increase and decrease the weight due to the conscious work of the biceps or triceps, and not just due to inertia. This will help build arm muscles as quickly as possible - in the end they respond quite well to regular training.

Muscle of the arm - anatomy

Although the muscles of the arms make up 10-15% of the mass of all the muscles in the body, the arms are not divided into biceps and triceps at all, but into 20-25 different muscle groups. For example, the biceps is a double flexor muscle attached to the shoulder and elbow. The triceps is a triple extensor muscle that occupies the back of the arm.

In addition, the pumping of the arms implies an emphasis on the muscles of the forearm and shoulder. For example, when lifting dumbbells while standing, the load falls on the entire upper body - including the trapezius. The situation is similar with the triceps - the extensions at the back of the head include serrated muscles located in the armpits.

The best exercises with dumbbells

The best arm exercise is the one in which you feel your biceps or triceps working the hardest. To build muscle quickly, it is not enough to lift heavy dumbbells, twisting the whole body - training requires moderate weights, slow speed and complete muscle control.

For beginners and intermediate athletes, one isolation arm workout per week is sufficient. During the rest of the training days, these muscles participate in the work indirectly - the triceps participate in push-ups, bench press and other chest exercises, and the biceps participate in pull-ups and pull-ups to the belt.

Basic exercises for arm muscles

Below is a home exercise program for your hands. Do this workout 1-2 times a week, supplementing it with exercises for large muscle groups - push-ups, pull-ups or functional exercises with elastic bands. It is recommended to wave your hands during the second half of the workout:

1. Fist push-ups

The best option for push-ups is to push the fists, including the triceps, forearms and back of the deltoids. First, slowly lower yourself as low as possible, then push the weight up with an explosive motion.

3-4 sets of 12-15 repetitions

2. Lifting dumbbells to the chin

Exercise to develop the muscles of the trapezius, forearms and anterior surface of the deltoids. The triceps is also involved in the work. It is performed with light dumbbells, and at the top point the hands should not go over the chin - and without any swinging of the body.

3-4 sets of 12-15 repetitions

3. Triceps bench press

Isolation exercise for the triceps, upper chest muscles and muscles of the upper back indirectly involved in the work. When performing, the elbows turn backwards, and the purpose of the movement is to push the body up as far as possible (ie it is necessary to raise the buttocks above the surface of the bench).

2-3 sets of 12-15 repetitions

4. Concentrated biceps curl

An isolating exercise for the biceps, the inner surface of the forearms is also included. When moving, the elbow is firmly fixed on the thigh, and the dumbbell moves upward with a slight rotation - this helps to swing the inside of the biceps.

3-4 sets of 12-15 repetitions

5. Sitting dumbbell press

Basic exercise for the development of the deltoid muscles of the arms. Also involved in the work are the triceps, muscles of the upper back and upper chest. When performing the movement, the press must be under slight tension.

2-3 sets of 10-12 repetitions

6. Lifting dumbbells in an upright position

One of the best exercises for pumping the biceps and upper body. When doing this, beginners are advised to keep their elbows pressed against the belt and make sure that the body does not sway. The back is straight, the shoulders are directed downwards.

3-4 sets of 10-12 repetitions

How to learn to wave?

The easiest way to learn to feel your biceps is when you do curls with dumbbells. The emphasis in the exercise is based on the fact that the joints of the arms and elbows should not move, and lifting weights should be done using the strength of the biceps muscles. In total you need 12-15 slow and technically correct repetitions in 3-4 series.

Once you learn how to feel the work of the biceps in the exercises with fixing the elbows, you can move on to advanced exercises. However, it is important not to pursue constant weight gain and always pay attention to both the correct technique and enough time for recovery and muscle growth.

Biceps or triceps?

The key muscle group in the muscles of the arms is the triceps - its size is 30-40% larger than the size of the biceps. Strong triceps are important for both the overall size of the arm and the performance of basic exercises. The advantage of training this muscle is that its work is felt more easily than the characteristic burning sensation.

Anatomically, the work of the triceps is related to the work of the pectoral muscles and repulsive movements. Beginners are advised to first learn how to do push-ups properly, feeling a burning sensation in the triceps in the last repetitions, then move on to back push-ups on the bench - after reaching the first result you can enter dumbbell arm exercises in the program.


In order to pump your arms quickly, you first need to perform basic exercises for the complex development of the muscles of the body. Isolated exercises for the arm muscles can be performed no more than twice a week and only with an emphasis on proper technique and moderate work weight.