Fat Grip Hold
Primary
Forearms
Secondary
Finger flexors, Hand muscles, Shoulders
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your forearms, the Fat Grip Hold is a solid intermediate-level isometric hold in the isolation category. Use at the end of workouts or as part of grip-specific training sessions.
Everything You Need to Know About the Fat Grip Hold
The Fat Grip Hold is a intermediate difficulty exercise that targets your Forearms (flexors). It's a popular choice for building strength and muscle in these areas. When should you use it? Use at the end of workouts or as part of grip-specific training sessions. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced lifters. Great for grapplers, rock climbers, and strength athletes. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Fat Grip Hold — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Fat Grip Hold?
- 1
Attach fat grips to a pair of dumbbells or use a thick-handled bar.
- 2
Pick up the weights and stand with arms at your sides.
- 3
Squeeze the fat grips as hard as possible.
- 4
Hold the position for the desired time, maintaining maximum grip tension.
- 5
Lower the weights when your grip begins to fail.
- 6
Rest and repeat for additional sets.
What are the best tips for the Fat Grip Hold?
Fat grips increase the diameter of the handle, making gripping much harder.
Focus on crushing the grip throughout the entire hold.
Start with lighter weight than normal due to increased difficulty.
You can use fat grips on almost any exercise to increase forearm activation.
Common Fat Grip Hold mistakes
Using the same weight as regular grip exercises.
A poor grip during the Fat Grip Hold 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.
Allowing grip to relax during the hold instead of actively squeezing.
A poor grip during the Fat Grip Hold 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.
Holding breath instead of breathing normally.
Holding your breath incorrectly during the Fat Grip Hold spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Fat Grip Hold — who it's best for
Intermediate to advanced lifters. Great for grapplers, rock climbers, and strength athletes.
How to Program the Fat Grip Hold
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: 3-4 sets of 20-30 second holds. Rest 60-90 seconds between sets.
What are good alternatives to the Fat Grip Hold?
Farmer Hold
Barbell Hold (heavy static)
Plate Pinch
Other Variations
- Fat grip farmer walk
- Fat grip deadlift hold
- Fat grip dumbbell rows
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Fat Grip Hold — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure fat grips are securely attached before lifting.
- Use appropriate weight; fat grips significantly increase difficulty.
- Have a safe place to drop weights if grip fails.