Big hands from someone who has serious achievements in basic strength exercises: bench press (for example, using the bar), the thrust in the slope (bar or dumbbells), pull-ups or push-ups (on the parallel bars, horizontal bar).
Good achievements in building muscles in the arms bring basic exercises, such as performing barbell curls for the biceps or the French regime. These exercises should pay most of their attention.
Technique French regime. Take a flat position on the bench and place your feet on the floor. Grasp the narrow grip for the bar top, lift the barbell. Next, pull back so that the neck of the bar was just behind the head. This initial position. Next, take a deep breath and holding your breath. Smoothly and gently bend your elbows to touch conditioned bar of your forehead, so that in the bottom position, the angle of the elbow was 90 °. Without making a break at the bottom, as neatly as you exhale, return the bar to the starting position.
In order to achieve good results also need strong muscles of the forearm. Do not forget about training these small, but very important muscles. At least a couple of times a week a special simulator twist roller. These muscles are necessary for high-quality training biceps.
Help strengthen the hands of exercise with a boxing bag. This exercise will make you agile and strong. Be sure to use gloves and bandages. This is the optimal protection for your wrist joints and ligaments, as well as fingers from sprains and injuries.
Muscles of the arms can be easily overtrain. Therefore, if you are doing in your program too many bench presses, pulls in the slope, pull-ups, your hands get very serious burden. Train them no more than 1-2 times a week. And do not overdo it with the weights and the number of shells approaches.
In your training arm muscles very important role played by the imagination. This is the most secret training that allows to go beyond the average.