forearmsmachine
Hand Gripper
Hand Gripper is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Hold a hand gripper so one handle sits in your palm and the other against your fingers.
Step 2. Keep your wrist neutral and forearm steady. Exhale and squeeze until the handles nearly or fully close.
Step 3. Pause briefly at peak contraction, then inhale and slowly release to the start.
Step 4. Finish one side, then switch hands and repeat.
Muscles & body parts
Primary muscles
forearms
Secondary muscles
grip muscles
Primary body parts
forearm
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.