How to Get Bigger Hands: Exercises and Tips
Many people desire to have bigger hands for various reasons—whether it’s for aesthetics, for sports, or for better grip strength. However, not everyone is gifted with naturally large hands. Fortunately, there are exercises and tips that can help you achieve bigger hands. In this article, we’ve gathered some of the most effective ways to increase the size of your hands.
Factors Affecting Hand Size
Before you start working on your hand size, it’s important to understand the factors that affect hand size. Genetics plays a big role in why some people have naturally large hands and others don’t. Simply put, some people are more predisposed to having larger hands while others are not.
Age is another factor that affects hand size. Younger people generally have smaller hands compared to older adults, especially as they go through growth spurts during puberty. This is because bones continue to develop and grow until the age of 25.
In addition, physical activity and hand use can play a role in hand size. For example, those who perform heavy manual labor or play sports that require gripping, throwing, or catching may develop bigger hands due to the constant use of their hands and fingers.
Exercises for Bigger Hands
There are many exercises that can help increase hand size, each targeting different muscles in the hand and fingers. Here are some of the most effective exercises for bigger hands:
1. Hand Grippers
Hand grippers are one of the best tools for building hand strength and size. They come in different resistance levels, from beginner to advanced, so you can easily adjust the level to your fitness level. To use a hand gripper, simply squeeze the handles together until they touch, then release. Do several repetitions for each hand, gradually increasing the number of repetitions and resistance level as you get stronger.
2. Finger Extensions
Finger extensions are an excellent exercise for building hand strength and size, specifically targeting the extensor muscles in the fingers. Simply place your fingertips on a flat surface, such as a table or the floor, and slowly lift each finger off the surface, holding for a few seconds before lowering back down. Repeat several times for each finger on each hand.
3. Hand Squeezes
This exercise helps to build grip strength and finger size. To do hand squeezes, hold a soft stress ball or a tennis ball in one hand and squeeze it as hard as you can for several seconds before releasing. Repeat several times for each hand.
4. Wrist Curls
Wrist curls are an effective exercise for building strength in the forearm muscles, which can help with gripping and overall hand size. To do wrist curls, hold a weight in one hand and sit on a chair or bench with your forearm resting on a flat surface, such as a table or bench. Slowly lift the weight up towards your forearm, then lower it back down. Repeat several times for each hand.
5. Thumb Flexing
This exercise is a great way to target the muscles in your thumb and improve your overall grip strength. Simply hold your hand out in front of you with your fingers spread apart, then bring your thumb across your palm towards your pinky finger. Release and repeat several times for each hand.
6. Rubber Band Squeezes
This exercise is similar to hand squeezes, but with a rubber band. Simply place a rubber band around the tips of your fingers and slowly stretch it apart as far as possible before releasing. Repeat several times for each hand.
Tips for Getting Bigger Hands
Aside from exercises, there are other tips that can help you get bigger hands. Here are some of the best tips:
1. Be patient
Hand size doesn’t increase overnight, so it’s important to be patient and consistent with your hand exercises. It may take a few weeks or even several months to see visible results, but don’t give up.
2. Eat a healthy diet
Eating a balanced diet rich in protein and other nutrients can help support muscle growth and development, which can in turn help with hand size. Make sure you’re getting enough lean protein from sources like chicken, fish, beans, and eggs.
3. Practice good posture
Improving your posture can help with proper alignment of your bones and muscles, which can help improve your grip strength and overall hand size. Make sure you’re standing or sitting up straight, with your shoulders relaxed and your wrists in a neutral position.
4. Get enough sleep
Getting enough rest and sleep is essential for overall health and muscle recovery. Aim to get at least 7-8 hours of sleep each night to help your body recover from your hand exercises.
5. Massage your hands
Massaging your hands can help improve blood circulation and reduce muscle tension, which can ultimately help improve your grip strength and hand size. You can use a foam roller or hand massage balls to massage your hands and fingers.
6. Use hand lotion
Dry skin on your hands can make it harder to grip objects, so it’s important to keep your hands moisturized. Use a hand lotion or cream to keep your skin soft and supple, making it easier to grip objects and perform hand exercises.
Do hand size genetics play a big role in overall hand size?
Yes, genetics play a big role in determining hand size. Some people are naturally predisposed to having larger hands while others are not. However, hand exercises can help increase muscle and grip strength, which can ultimately help improve hand size.
How long does it take to see results from hand exercises?
Results from hand exercises can vary from person to person, but it typically takes a few weeks or even several months to see visible results. Consistency is key when it comes to hand exercises, so it’s important to keep up with your exercise routine.
Can hand exercises help improve grip strength?
Yes, hand exercises can help improve grip strength, which can ultimately help with overall hand size. Exercises like hand squeezes and wrist curls are especially effective for building grip strength.
Can eating a balanced diet help with hand size?
Yes, eating a balanced diet rich in protein and other nutrients can help support muscle growth and development, which can in turn help with hand size. Make sure to get enough lean protein from sources like chicken, fish, beans, and eggs.
Is it necessary to use hand grippers for hand exercises?
No, hand grippers are not necessary for hand exercises, but they are one of the most effective tools for building hand strength and size. However, there are many other hand exercises that can help improve strength and hand size without the use of grippers.