Grip training involves different types of tools like grip strengtheners, hand grips, fat gripz, or towel grips. These tools help fully train your arms, strengthen your hands, build forearm muscles, and assist in putting more pressure on your biceps and triceps.
It also increases your ability to lift heavy, improves wrist control, and boosts overall arm power.

Types of Grips

Here are the top 5 grip tools used in training:

1. Hand Gripper – Squeeze-and-hold device for hand strength

    

2. Fat Gripz – Thick sleeves placed on dumbbells or barbells to increase handle size

    

3. Towel Grip – Using a towel wrapped around weights or pull-up bars

    

4. Grip Balls/Rings – Small compressible balls or rings for squeezing

    

5. Farmer’s Carry Handles – Heavy handles used for walking with weights

    

Grip-Based Arm Exercises

1: Wrist Curl with Fat Gripz

• • Strengthens lower forearms and biceps

     

  • Sit and curl dumbbells using only your wrists

     

  • Do 3 sets of 12–15 reps to failure

2: Reverse Curl with Towel Grip

1. • Trains both biceps and forearms

      

   • Wrap a towel around a dumbbell and curl with both hands

      

   • 3 sets of 10 reps

3: Farmer’s Carry

• • Boosts overall arm stamina and grip power

     

  • Hold heavy dumbbells and walk upright

     

  • 3 rounds of 20–30 seconds

     

4: Towel Pull-Ups

• • Hang from a pull-up bar using towels

     

  • Start by holding for 10–20 seconds, progress to pull-ups gradually

     

  • Builds forearm and bicep strength
    

5: Hand Gripper Exercise

• • Improves wrist and palm strength

     

  • Squeeze the gripper 10–15 reps, 3–4 times a day

     

  • Do it with both left and right hands equally

     

Muscles Targeted by Grip Training

• Forearms – Support weight and wrist movement

   

• Biceps – Pulling strength and object lifting

   

• Triceps – Keep the arm straight and push weights

   

• Wrist Muscles – Control wrist rotation and hand stability

   

• Hand/Fingers – Strengthen grip on dumbbells, balls, and tools

   

Benefits of Grip Training in Arm Workouts

• Helps in lifting heavier weights

   

• Increases hand control and stability

   

• Reduces injury risk, keeps wrist & elbow safe

   

• Enlarges forearm muscles

   

• Makes lifting heavy weights easier by improving grip power

   

Final Notes

• Don’t overtrain your grip. Too much can make muscles weaker instead of stronger.

   

• Overtraining also delays muscle recovery and limits growth.

   

• If you feel wrist or hand pain, take rest.

   

• Start with light resistance grippers, then gradually increase your workout level.

   

• Always do warm-up and stretching before starting grip exercises.