Do grip-strength exercises with a hand gripper
Squeeze a stress ball or therapy putty
Perform finger extension exercises with rubber bands
Use farmer’s carries with dumbbells or kettlebells
Do dead hangs from a pull-up bar
Practice wrist curls and reverse wrist curls
Use plate pinches to train grip and thumb strength
Do towel wringing exercises
Perform fingertip push-ups if appropriate for your level
Use hand grippers with progressive resistance
Train forearm muscles with hammer curls
Do rice bucket exercises for hands and fingers
Stretch hands and wrists regularly
Increase training resistance gradually
Eat enough protein and calories to support muscle growth
Get adequate sleep and recovery
Train hands consistently 2 to 4 times per week
Avoid overtraining and pain
Maintain proper technique during exercises