Hand Gripper Squeeze

ForearmsHand Gripper

A straightforward, effective exercise to build crushing grip strength and forearm power using a hand gripper.

How to do it

1Hold the gripper so one handle rests against your palm and your fingers wrap tightly around the other.

2Position your arm comfortably in front of you or down at your side.

3Squeeze the handles together smoothly until they touch or come as close as possible.

4Hold the fully squeezed position for one second.

5Open your hand slowly under control back to the starting position.

Common mistakes

Releasing the gripper abruptly, losing tension on the eccentric phase.

Using your other hand to assist the squeeze.

Tensing your shoulders and neck while squeezing.

Breathing

Inhale before you start. Exhale as you crush the handles together.

Make it harder or easier

To scale down, switch to a lower resistance gripper.

To make it harder, hold each rep fully squeezed for five to ten seconds.

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.