Toned hands along with muscular body enhance your personality. For this, biceps and trips muscles should work together, for which there are exercises that affect all the muscles group of your hand. For bigger arms, the order of the superset exercise is determined in such a way that continuous pressure on the muscles pumps up the hands. (Also read: Four Plyometric Exercises To Strengthen Legs)
Let’s know how hands can be pumped with the help of workouts.
First Superset: 3 sets
Barbell Curl Exercise is quite effective for increasing the size of your biceps muscles. For this, keep the elbows stable, carry the barbel with both hands has to be brought towards the chest. Make 10-12 reps of this exercise.
After each set of barbell curl set practice triceps push-down with rope. To practice the exercise, stand straight on the legs equal to the shoulders and hold the machine pulley and fix the elbows on both sides of the stomach. Now with the help of hands, bring the bar towards the feet and then take it back to the elbows. Rep this exercise to 12-15. (Also read: Amazing 7-Minute workout to Lose Weight and Build Muscle)
Second Superset: 3 sets
Preacher curl removes pressure from your triceps and puts all pressure on the biceps muscles, due to which it is a very effective exercise. To do this, open the hands on the preacher machine equal to the shoulders and lift the barbell and bring it on your side. Make 10 rep of this exercise.
Cable Rope Overhead Triceps:
Make a set of this exercise with every set of pretext curls, which will also keep constant effect on the triceps muscles. To do this, set the cable machine to the bottom and take the rope and move it at the top of the head after hitting the machine. Now keep the elbows firm and bring the hands towards the waist. Make 15 reps of this exercise.
Third Superset: 3 sets
Hammer curl improves the posture of your hands and pumps hands. To do this, stand with dumbbells in both hands. Put your palms in front of each other and bring the dumbbell towards the chest. Make 10-12 reps of this exercise.
Standing Dumbel Triceps extensions:
To do this exercise, open the legs as much as the shoulders and take a heavy dumbbell with both hands and take it towards the top of the head. Now bring the dumble downwards and keep the elbows stable and then move it upwards. Make 10 reps of this exercise. (Also read: Best Exercises For Women To Strengthen Shoulders)