Fat Grip Curl
Primary
Biceps
Secondary
Forearms, Brachialis, Grip muscles
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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Use when wanting to train grip and biceps together. The Fat Grip Curl — a isolation pulling movement — is one of the most effective ways to train your biceps, with secondary work on your Brachialis and Brachioradialis.
Everything You Need to Know About the Fat Grip Curl
The Fat Grip Curl is a intermediate difficulty exercise that targets your Biceps brachii and Forearm flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use when wanting to train grip and biceps together. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting grip strength and arm size. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Fat Grip Curl — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Fat Grip Curl?
- 1
Attach fat grips to dumbbells or use thick bar.
- 2
Stand holding the thickened implements.
- 3
Keep elbows at sides.
- 4
Curl weights up toward shoulders.
- 5
Squeeze biceps and forearms at top.
- 6
Lower under control.
What are the best tips for the Fat Grip Curl?
Thick grip dramatically increases forearm activation.
Use lighter weight than normal curls.
Great for building grip strength simultaneously.
Common Fat Grip Curl mistakes
Using same weight as regular curls - too heavy for grip.
A poor grip during the Fat Grip Curl limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Letting grip fail before biceps fatigue.
A poor grip during the Fat Grip Curl limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Not securing fat grips properly.
A poor grip during the Fat Grip Curl limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Fat Grip Curl — who it's best for
Intermediate lifters wanting grip strength and arm size.
How to Program the Fat Grip Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60-90 seconds.
What are good alternatives to the Fat Grip Curl?
Other Variations
- Fat Grip Barbell Curl
- Fat Grip Hammer Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Fat Grip Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use lighter weight.
- Secure fat grips properly.