Hand Gripper

ForearmsResistance Band

An isolation exercise using a hand gripper to build finger flexor strength and hand power from a comfortable seated position.

How to do it

1Sit upright on a chair or bench with good posture.

2Hold the gripper in one hand so one handle rests against your palm and the other against your fingers.

3Smoothly squeeze the handles together until they touch.

4Pause and squeeze hard for a second at full contraction.

5Slowly open your hand, controlling the resistance as the spring opens.

Common mistakes

Letting the spring snap back quickly, taking tension off the muscle and risking finger injury.

Assisting with your second hand or body momentum, reducing forearm isolation.

Using a gripper that is too stiff, causing incomplete range of motion.

Breathing

Exhale as you squeeze the gripper, and inhale as you release it.

Make it harder or easier

To make it easier, use a lower-resistance gripper; to make it harder, hold the closed position for a few seconds or step up to a heavier gripper.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.