Primary
Biceps
Secondary
Forearms, Brachialis, Grip muscles
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Fat Grip Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Fat grip curls use thickened handles (via fat grip attachments or thick bars) that dramatically increase forearm and grip demands. The wider diameter forces your forearms to work harder to maintain grip, turning a bicep exercise into simultaneous grip and arm training.
When to use it
Use when wanting to train grip and biceps together.
Who it's for
Intermediate lifters wanting grip strength and arm size.
Use significantly lighter weight than normal curls—your grip will fail before your biceps do with a thick handle. Secure fat grip attachments tightly so they do not spin. Focus on squeezing the handle as hard as possible throughout.
Also targets: Forearms, Brachialis, Grip muscles
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Attach fat grips to dumbbells or use thick bar.
Stand holding the thickened implements.
Keep elbows at sides.
Curl weights up toward shoulders.
Squeeze biceps and forearms at top.
Lower under control.
Thick grip dramatically increases forearm activation.
Use lighter weight than normal curls.
Great for building grip strength simultaneously.
Use fat grip curls when you want to train grip strength alongside biceps, for forearm development, or as a challenging variation. They work well as a secondary movement after standard curls, or on dedicated grip-focused training days.
Using same weight as regular curls - too heavy for grip.
An inconsistent grip during the Fat Grip Curl can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Letting grip fail before biceps fatigue.
An inconsistent grip during the Fat Grip Curl can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Not securing fat grips properly.
An inconsistent grip during the Fat Grip Curl can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Intermediate lifters wanting grip strength and arm size.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 60-90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Fat Grip Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Fat Grip Curl
The Fat Grip Curl primarily targets the Biceps brachii, Forearm flexors, making it an effective exercise for biceps development. Secondary muscles worked during the Fat Grip Curl include Brachialis, Brachioradialis, providing additional training stimulus. Stabilizer muscles engaged include Core, Wrist stabilizers.
Our library labels Fat Grip Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Fat Grip Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Fat Grip Curl is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Fat Grip Curl include: Plate Curl, Rope Curl. These exercises target similar muscle groups as the Fat Grip Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.