Fat Grip Hold
Primary
Forearms
Secondary
Finger flexors, Hand muscles, Shoulders
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isometric
Fat Grip Hold
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Fat grip holds use thick-handled implements or grip attachments to dramatically increase forearm recruitment. The larger diameter forces your hand to work much harder to maintain grip. This transfers directly to improved grip on standard equipment and real-world pulling scenarios.
When to use it
Use at the end of workouts or as part of grip-specific training sessions.
Who it's for
Intermediate to advanced lifters. Great for grapplers, rock climbers, and strength athletes.
Attach fat grips to dumbbells or use a thick bar. Pick up the weights and hold them at your sides, squeezing as hard as possible throughout the hold. Expect to use 40-60% of your normal weight—the thick grip makes everything harder.
Fat Grip Hold — targeted muscles
Want Fat Grip Hold in your program?
Get a personalized plan with sets, reps, and progression built in.
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.
When to Use the Fat Grip Hold
Use fat grip holds at the end of workouts as a grip finisher, or add fat grips to other exercises like rows and curls for passive forearm training. They are excellent for building crushing grip strength that transfers to deadlifts and other pulling movements.
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
Frequently Asked Questions About the Fat Grip Hold
The Fat Grip Hold primarily targets the Forearms (flexors), making it an effective exercise for forearms development. Secondary muscles worked during the Fat Grip Hold include Finger flexors, Hand muscles, Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core, Upper back.
The Fat Grip Hold is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced lifters. Great for grapplers, rock climbers, and strength athletes. Focus on proper technique and consider starting with easier variations.
For the Fat Grip Hold, the recommended approach depends on your goals. 3-4 sets of 20-30 second holds. Rest 60-90 seconds between sets. For strength, use 10-20 second holds. For muscle growth, perform 20-30 second holds. For endurance, complete 45-60 second holds.
Yes, the Fat Grip Hold can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting forearms.
Good alternatives to the Fat Grip Hold include: Farmer Hold, Barbell Hold (heavy static), Plate Pinch. These exercises target similar muscle groups as the Fat Grip Hold and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
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.