Looking for ways how to get bigger hands? You are not alone. I have a friend who feels his hands are skinnier for goalkeeping in the football game. Actually, he has got slimmer, thinner hands, with tiny fingers and all he has always wanted, is to perfect his football activities. He really want to strengthen, increase hand size, grow hand muscles and make his hands bigger and stronger. More recently, he has engaged in some finger exercises and hand stretches in an attempt to develop muscular hands and wrist too.
We have seen how to get skinny fingers if you have fat fingers due to muscle gains, and you want to have beautiful, Thinner, slender hands with long, slim, thin and flexible fingers.
In the same way, if you have skinny wrist and forearms, which look so thin inside watches, there are excellent ways how to get bigger wrists. Small wrist for bodybuilding isn’t bad, but with just few exercises, you can make your wrist appear pretty larger in size.
In this article, if you are going to develop muscular and thicker hands with strength and strong grip, you would need to increase the hand size. How to get bigger and stronger hands comes in very easy steps. But first, why should you like thicker hands?
Why grow hand muscles and strength
You use your hands for doing everything, even though the wrist and forearm muscles control its movement. It may not be long before you carry groceries, lifting suitcases and type into a computer. Stretching out your hands, training it for strength can help in building you a stronger grip and increase wrist strength.
Your performance in some outdoor activities like rock climbing, gym related crossfit activities depend on the how strong your hands are. What about building a stronger grip for senior citizens. An aging adult with a powerful hand muscle wont just easily take a hard fall when he slips.
If you have got bigger hands, you definitely got an excellent grip for football, basket ball and boxing games. To palm a basketball, you have to spread out your fingers wide. This goes same to playing a piano keyboard and a guitar.
Many people with skinny fingers had always wished they had fat fingers or even bigger hands. Take for example, an avid boxer would want to have muscular hands that will deliver powerful momentum on to the jaws of his opponent.
Some fitness enthusiasts, especially people who like athletics and sports also believe that being slimmer in size, arm, wrist or body in general, is being weak. While this is, not all times true, you can definitely increase hand size of and strengthen your fingers if you feel you are weak. If you feel so, here is how to deal with skinny arms and wrists.
You are not going to actually get bigger hand, but you can certainly have your hands increased in muscularity. It is possible that you can get thicker hands and fat fingers hands from weight lifting, baseball and dieting.
There is plenty of muscles in human hands strong hands and you can make them powerful and stronger from many hand exercises including lifting sports. With such muscular hand, you can open stuck lids on jars better than any other person.
Related: You Got Skinny Forearms And Small Wrists? Here’s How To get Bigger Wrists In just 2 Weeks without Any risk!
But can you make your hands bigger?
Can you increase the size of your hands? You can stretch enough, train enough and do hand and finger workout but the actual size of your hands will be limited by the size of bones in your hand. With over 30 muscles in the hand, you can grow your palm and finger muscles as a way to get muscular hands.
There is probably no amount of hand exercises and hand stretching, or strength training hand workouts that can make your hand bones larger or bigger after 18-21 years. Although the hand comes with many bones, the only thing is that you can make your hand bones grow stronger and more flexible by doing a variety of hand exercises.
According to fitness experts, working hard and doing exercises can help in increasing the strength and muscle size of your hands, fingers and thumb.
Anatomical description of hands
The knowledge of the anatomy of your hands can help in developing, stronger, large and wider hands.
- The hand as a whole has 26-27 bones.
- eight bones in the wrist.
- five bones in the palm linking the fingers and thumb
- two main sets of muscles and tendons. The Flexor muscles help to bend the fingers and thumb, while the extensor muscles straightens fingers/thumb out.
How To Know the Size of your hand
If you have skinny chubby hands and slimmer fingers,and wants a bit of hand enlargement, first measure your hand size. Your hand dimension will indicate how much increase in muscles you need to have really fat hands and fingers.
How wide are your palms? What is the width of each of your fingers? When you determine how big you hand is, you would understand if you need big hands or not.
Img: How to measure hand size and get bigger hands for basket ball
1. How to measure hand size
Your hand has more than 25 to 30 bones, the length shape and size of which are determined by gene. During genetic inheritance, these hand properties are passed down from parents. It is good to understand that bones stop growing at a certain age. For women, it stops at mid-teens and men comes at 18 to 21 years.
So when you are working out to increase your hand size, in effect, you are not actually changing the shape and size of your hand bones. Rather, you are growing muscles around the hand bones, through dieting and hand strengthening exercises.
What determines the size of your hands? The shape and size of your hands are unique properties of an individual. Here are the average hand measurements for adults and children, but lets first see how to measure hand size.
2. Hand size is usually measured in three different ways:
When measuring hand size, the length is the distance from the tip of your longest finger down to the point where the palm meets the wrist. The width(breadth) of the hand is the widest portion around where the palm and the finger base meet.
The circumference is taken from the dominant hand. The hand circumference is the distance around the palm, below the knuckles, without considering the thumb.
3. What is normal hand size for men and women?
What is the normal hand size for ladies and men? When you know what size of hand is considered normal, you would wonder how to get bigger hand, if your hands aren’t big enough.
The table below gives normal hand sizes. You should use it to evaluate your hand size. Measure you hand properly and compare if it falls below the normal hand dimension. Its only then can you choose to go for various exercises and dieting how to get your dream hand size.
Whatever the case, your hand length, hand width and circumference are unique parameters determined by your genes. Finally, check these normal hand size numbers according to NASA reports, on hand sizes for men and women aren’t the same.
|Men||7.6 in (19.3 cm)||3.5 in (8.9 cm)||8.6 in (21.8 cm)|
|Women||6.8 in (17.3 cm)||3.1 in (7.9 cm)||7.0 in (17.8 cm)|
Table: How big is your hand? Is your hand over or under normal hand size?
How to make your hands bigger Temporarily
Let us turn our eyes on how to make your hands more muscular. The strategy to get bigger hands is to add more muscles around the hand or fingers. This is the same as saying that you need to gain weight and grow muscles in your hands.
If you want to make hands bigger for a short period, there are ways.
Work or walk in warm climate
Heat, high temperature or simple hot air, make you get swollen fingers and bulky hands. Swollen hands are as a result of increased blood flow into the hands when exposed to high temperature conditions.
I have had this experience several times. I will walk under the hot weather or warm humidity and at the time I am sweating, my hands are changing smoothly in shape, and size.
As you switch environment and move into cold areas, temperature falls and you will start experiencing contraction in the size of your palms, fingers and overall hand. So if you want to feel like you have fatter, muscular and stronger hands, walk under warm outdoor weather conditions for few hours.
Hand enlargement surgery – How to get Longer Hands & Fingers
Hand surgery includes different types of surgical procedures.You could have a plastic surgeons who perform hand surgery to restore the hand and finger function.
As well, the hand surgeons may also want to make the hand look normal and natural as possible, if there are defects. There are many reasons why a hand reconstructive surgery may be carried out, amongst which include
- if you have serious hand injuries
- Rheumatic diseases, like osteoarthritis and rheumatoid arthritis,
- Degenerative changes in hand or finger structure
- Congenital hand defects and infections
Would you do hand enlargement surgery because you have skinnier fingers and thin hand muscles? To me, plastic hand surgery is one way to deal with having slimmer skinny hands, with tiny fingers. There are many types of hand surgery that can be done on human hand or fingers. These include:
- skin grafts. If fingertip are short or part of your hand is missing , skin graft can help.
- tendon repairs(replace fibres linking muscles to bones),
- Joint replacement – arthroplasty which add artificial joints to hands and fingers destroyed by severe arthritis.
- Replantation uses microsurgery to attach finger, hand, toes and body parts which are completely cut off.
- Others include skin flaps, nerve repairs , fasciotomy, closed reduction and fixation. If you have got no problem, you can do plastic hand surgery, replacing the skinny bony hands with fat tissues.
Bone-lengthening in the hand and foot is also possible through surgery. The method is called Callus distraction used for lengthening mid-hand and finger stumps . It my be due to congenital hand abnormalities.
Dieting – How to get bigger hands and fatter fingers by eating
You can get muscular and fat fingers from dieting more calories than you are burning. But there are some other elements that can change your hand weight when you take them in, from food.
The best way to get big hands is by muscle building, although it is hard as you age out. The secrete is to increase the lean muscles mass through exercises and dieting.
How fast you build or gain body weight including building hand muscles, depends on your level of testosterone as a man and estrogen level as a woman. Ti also depends on the nerve and blood cell changes and how your body stores proteins into your muscle tissues.
img: Big Hands Guide – Dieting to gain muscles and grow hand size
YOU SHOULD JUST EAT MORE CALORIES OVERALL
In general, regular wrist, hand and finger training exercises plus good daily diet(food intake) is absolutely important to building and keeping your muscles.
The best strong muscle building strategy is to integrate good nutrition into the bodybuilding plan. As you eat foods rich in protein, carbohydrates and fat , you take in enough calories each day. The more calories you consume than th one you burn, the more fats are stored in your tissues, fingers and hands.
1. Eat More Sodium-rich salt
Why do my fingers swell when I eat salt? To answer this question, you need to know why you get thirsty for water. Sodium is one of the most important elements in our cells. It plays a vital role to help human bodies balance fluid intake, distribution and discharge.
There is a certain quantity of salt we need to take in each day, to maintain water balance in our system, the sodium we consume helps to keep fluid inside our cells. So when next time you’re thirsty, know that your body is signaling there’s not enough water to balance the amount of sodium in your body.
So does salt make your fingers fat and your hands thicker?
A high salt dieting creates more water retention and swelling in the hands, arms, feet, or legs for some people. Yes, after eating a lot of sodium in salt, it helps in making hands fatter, when you consume too much of it, than the body needs.
Extreme sodium intake(too much sodium ) in foods , leaves the cells more demanding for water. And your attempt to drink excess of the natural fluid to balance the sodium out causes bloating in the belly area, toes, and the hands
after salty meals.
Why do my fingers swell when I eat salt? Another reason obtained from research is that after eating a rich or salty meal, you accumulate sodium in your cells which then makes you hungrier. As you eat food(including high calorie foods) frequently to satisfy your hunger, you experience weight gain over time.
So a high consumption of salt gives swollen hands and fingers – a condition called edema. As you consume a lot of salt in your diet, your will see your hand size grow bigger and larger. I am certain that as you stop further intake of salty foods, your hands and fingers will shrink back to normal petite size.
2. Protein for Muscle Building
Guys take this seriously. A faster way to hand and body muscle, is to take in more protein. Protein is use as body building blocks and excess of it is converted and stored under the skin.
Besides, protein provides about 35% of total calories for adults in a day. to complement muscle building physical activity, eat protein rich food in higher quantity to maintain or increase muscle mass. sources
- low-fat or fat-free dairy can give you about ounce-equivalents of protein foods . So eat enough fish, beans, poultry or lean meat each day,
- Whole grains, also provide protein in a little way.
3. Carbohydrates to increase muscle size
Carbohydrates is vital group of foods that is burnt to fuel your muscles. Eating enough of carbohydrate provide immediate energy to power your workouts, and excess will be converted to glycogen,and stored in muscles. Both men and women 50% of daily calories from carbohydrates .
- Good nutrition with enough carbohydrates includes
- whole-grain breads and cereals.
- Many dairy products, including milk and yogurt,
- low-fat or fat-free dairy foods and
- Fruits and vegetables
Avoid foods with high dietary fiber.
4. Fat for Muscle Building
Fat help to supply energy to muscles during high intensity activities – aerobic training. At high heart rate, your muscles are more hungrier than the energy calories can provide, so they begin to get energy from stored fats. To avoid this, you just need to be consuming enough calories more than the one you burn each day.
sources of heart-healthy fats, including
- vegetable oils, – olive oil and canola oil and avocados.
- Nuts and fatty fish such as salmon, herring, sardines and trout,
- Diary products
Meet a registered dietitian nutritionist to advice you on what to eat. She may show you more variety of healthful foods that will meet your nutrient needs for muscle building.
Here are some pre workout meals that can contribute to more calories intake before and after workout
- Sports nutrition pre-workout powder
- Sports nutrition pre-workout protein
- Sports Nutrition Endurance & Energy Products
Muscle Strengthening Activities and Health
We will see muscle strengthening activities in the next section. These muscle exercises work the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms, hands and fingers). Doing these exercises at least two times each week is sure to increase muscle size.
On a quick note, some examples of muscle strengthening activities include lifting weights, using resistance bands and doing push-ups, pull-ups, and yoga. Even Just carrying groceries(Farmer’s walk exercise), playing musical instrument help in building and strengthening muscles.
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Hand Exercises – how to get bigger hands and bigger fingers
There are several simple hand workouts or hand exercises to bolster a grip on a basketball, or football. while some of these hand trainings include strength training workouts to make hands thicker and muscular, they will add more strength for boxing too.
You know, your hand strength increases as the thickness of the hand muscles also increases, and the consequence is that your hand appears bigger in size. Please remember to use hand wraps to avoid bruises and hand injuries.
There are also some sports that requires you to warm up your hands to prevent injuries and discomfort. As a result, before starting such training, you must perform hand strengthening exercises as a pre-condition.
hand therapy exercises also allow you to soak hands in warm water for few minutes or wrap them in a heated towel. This can be an excellent treatment to relieve arthritic hand pains or stiffness and some musculo-skeletal injuries.
how do you make your hands bigger, stronger, muscular with exercises? The following exercises can be done two or three times per week, but be sure to wait 2 days in between exercises to allow your hand muscles to recover.
1. squeeze ball exercises – How to increase hand size
About 18 muscles are involved each time you move your wrist, hand and fingers as you perform a variety of tasks every day. Consider holding the steering wheel to holding a glass, door knobs and lift items or weights.
You know, repetitive movements can expose your hand to risk. Doing stress ball exercises can help reduce the risk of injury, increase flexibility and strengthen wrists, hands and finger muscles. It can be a great hand therapy exercise if you have arthritis pains.
A squeeze ball exercise just involves squeezing a soft ball in the hand. The squeeze ball workout targets muscles in the wrist, fingers, and thumb flexor.
But here are the steps to use the squeeze ball hand exerciser. if you have not ball, check soft ball for hand exercises on Amazon.
Here’s how to use a stress ball
1. Roll the stress ball to and fro
- Place a stress ball on surface of a table.
- Curl your finger(with finger tips towards the palm) and roll the ball for 3-5 seconds,
- Then, extend the fingers and roll it for another 3-5 seconds.
2 Squeeze with full grip
- Grab a soft stress ball in the palm.
- Squeeze the ball hard, as you can
- Every time you squeeze the ball, hold it tightly for up to 5 seconds, before release.
3 Palm press
- Place a stress ball in your palms, with your forearm positioned vertically
- Press the ball had and
- Hold it there for up to seconds, before relaxing.
4 Finger grip
- position the stress ball between your thumb and the tip of the first finger
- Press hard and hold for 5 seconds, before you relax.
Other stress ball hand exercises techniques include Pinch grip, and Thumb press where you hold the ball in your palms pressed by the thumb. What ever the method, do the stress ball exercises for each hand for up to 10 repetitions, then change to the other hand and do same. Just know that you can improve your grip strength by regularly doing exercises involving squeezing.
video: Stress ball exercises to strengthen hand muscles and increase hand size
2. Dead Hang Workouts – How to increase hand muscles or Build Muscular Hand
Dead hang is workout that puts your body-weight hanging in your hands. It build Grip Strength, forearm, wrists and hand muscles You can do this hand strengthening exercise by:
- Hanging from pull-up bar
- Hanging from a towel thrown over pull up bar
- Hanging on a rope
- Hanging on a ledge from finger-tips
This is great wrists workout how to strengthen hand and wrists muscles and you need to do it everyday. So put this workout at home, office or wherever you pass by so often everyday. Beginners should aim for Aim for up to 5 minutes with both hands while experienced guys try for 10 minutes doing alternating hands
Towel chin-ups and dead hangs looks easy but works well. Chin-ups too easy for you? In this exercise to develop muscular exercises, all you need is throw a pair of gym towels over a branch of tree outside the apartment. You can use the bar hang to challenge your grip. This is one of those exercises to help you prepare for rope and mountain climbing adventure!
Bar hang At home
A chin-up bar – Iron Gym Total Upper Body Workout Bar is one most useful hand exercise equipment to have for a home gym. To do dead hang, first you put your feet on the ground and hang up from the bar. The only weight you are lifting here is your body weight.
By hanging from the bar or gymnastic rings or a tree branch contributes to build up huge hands and high grip strength! To ease up, you need to work up to one minute or more if you can.
Video : Hand exercises to get muscular hands, increased range of motion and fat hands
3. wrist curls and reverse wrist curls – Wrists strengthening exercises
Wrist curls/Reverse wrist curls is great for building wrist muscles and wrist strength with weights like dumbbells. Here is how to do wrist curls and reverse curls for mobility.
Img: Guide How to get thicker hands and wrists – Wrist Curls on a workbench to get big hands
- Sit straight up on a bench or chair or floor
- Position your feet flat on the floor.
- Pick up a light dumbbell (under 5 pounds ) in one hand.
- Place the hand palm up, holding dumbbells weight to rest on your leg above the knees
- To flex your arm, bring up the weight above your knees
- Slowly bring the weight back down to starting position
- Do it in 10 repetitions in right hand and then engage the left hands.
For a reverse wrist curls wrists exercise, you should repeat the same thing but with your palms facing down.
Will hanging from a bar increase grip strength? Yes, it is know for improved grip strength and endurance. As you hang down from the bar,your arm muscles and hand hold your entirety body weight. This is vital for grip-dependent movements like the deadlift, mountain climbing.
Video – Exercises to get big hands, strong hands and more powerful hands
4. Making a fist – how to make hand strong and powerful
Making a fist is one of the hand and finger exercises that strengthen your hands and fingers, contribute to growing hand muscles, and increase the range of motion. It also offers pain relief for injuries on hand, fingers and wrists. Make sure you stretch until you feel tightness and no pain.
img: how to make hand strong and powerful with fist – strengthen your hands and fingers
- Make a hand fist, by wrapping the thumb over your other fingers.
- maintain it in that position for up to 60 seconds before opening the hand
- After releasing the fist, Spread your fingers out, and wide
- Hold it there for 5 to 10 seconds
- Repeat the hand strengthening workout 5 times in right hand, then switch to left hand
5. Isometric Hooks Exercises – How to get bigger hands for basketball
This exercise relies on maximal voluntary contraction. To do an isometric exercise, you contract a muscle without moving. There is no need for equipment for this exercise, all you are ever going to use are your two hands.
- place your fingers in a hook fist,
- Let one hand have its palm upward and the hand with palm facing down.
- clasp, or hook, them together at your chest.
- With your arms, pull outward while maintaining your hook fists.
- Keep pulling for up to 5 – 10 seconds before releasing
- Repeat 10-15 times with right hand on top
- Then repeat same exercise 10-15 times with left hand on top,
Img: How to increase hand size with hand grip strengthening exercises –
6. Hand-Finger Grip Strengthener Exercise – How to get thicker hands and fingers
Another way how to get smaller fingers is by using a hand grip strengthener. This tool also works much like a forearm workout equipment to build strength into the wrists and make your fingers stronger.
All you need is the grab the foam handles on both sides of your hand with your your fingers working in a way to close the grip. The resistance comes from the metal coil in the middle of the tool and the powerful this resistance, the more intense you have to squeeze it. A grip exercise is one of the best workouts to improve wrist, upper arm, and forearm grip strength.
If you can’t afford a grip strengthener, a squeezy ball or a tennis ball can be used. Just squeeze the ball strongly in your palm, holding it for about for 2-3 seconds each time before letting it loose.
You may like to try it out up to 15-20 times with each hand while repeating the set 2-3 times. You need to rest your hands for up to 24 – 48 hours between sessions.
For a quicker results, doing this 2 times a day for 3 days a week will help you burn more calories, lose hand fats and build grip strength faster. Avoid this exercise if your have got damaged thumb joint.
7. sandbags and punching bags – How to make hand strong and powerful
Punching on a sandbag does not only strengthens your hand muscles, and knuckles but also strengthen your arm and forearm muscles too.
This is what boxers do. As precaution, make sure your hands are wrapped in bandages during punching hand workout.
Padded gloves can be used in place of bandages but always do this exercise under the supervision of an experienced trainer.
The idea of punching bag is not favorable for most people looking for ways how to get bigger hands. Be certain it is right for you before you get started.
How to increase the flexibility of your hand muscles
These exercises help make your hand muscular nut you need flexible hand also. In that case, you will have to perform some exercises for the flexibility of your hand.
To increase flexibility and range of motion, hand stretches are necessary. When performing this exercise to grow hand muscles and flexibility, ensure that they are not overextended, to point where you risk straining any of the muscles or tendons.
1. Thumb stretch – How to increase hand muscles at home
Thumb stretch exercises is one to help make the back of the hand wider. A longer hand span is very beneficial for sportsmen who throw football, which requires strength, flexibility and technique. Hand span is the maximum distance from the thumb to the little finger and this is how to widen it:
- Gently pull your thumb away from the other fingers in a slight stretch exercise.
- Hold for 45 to 60 seconds, and then release it
- Repeat it many time with
- Switch to the other hand and do the same exercises.
2. Finger Lift – How to make hand strong and powerful
The finger lift is another no-equipment exercise how to strengthen your hands, and make you have stronger hands. In addition to increasing hand size, it also help to increase the range of motion and flexibility of the fingers.
- palms down, Place your hand on a flat table surface.
- Gently lift each finger, one at a time, off the table. Lift it high enough to feel the finger stretch
- lower it, and lift another finger in the same stretch
- Try lift all your fingers and thumb simultaneously.
- Repeat the finger workout up to 10 rimes
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3. Finger Stretch – How to increase hand muscle
While this hand exercise helps relieves pains and improve your range of motion, it is an excellent way how to how to increase hand size and make your hands bigger without weights.
- Place flat, the palm of your hands down on a flat top table.
- Gradually straighten your fingers against the table.
- Make sure you are not forcing your finger joints.
- Hold up there for up to 60 seconds before you release.
- Repeat it 5 times on each hand
when do hands stop growing?
If you are a female, your hand bone stops growth probably at your mid teens ages. Boys and men bones grow for a little bit more years and likely stops in the range 17 to 20 years. One thing is certain, whether man or woman, you bone stops growing at 21 years, while the muscles continue growing for more years.