Primary
Forearms
Secondary
Finger flexors, Hand muscles, Shoulders
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isometric
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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 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.
Also targets: Finger flexors, Hand muscles, Shoulders
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Attach fat grips to a pair of dumbbells or use a thick-handled bar.
Pick up the weights and stand with arms at your sides.
Squeeze the fat grips as hard as possible.
Hold the position for the desired time, maintaining maximum grip tension.
Lower the weights when your grip begins to fail.
Rest and repeat for additional sets.
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.
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.
Using the same weight as regular grip exercises.
An inconsistent grip during the Fat Grip Hold 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.
Allowing grip to relax during the hold instead of actively squeezing.
An inconsistent grip during the Fat Grip Hold 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.
Holding breath instead of breathing normally.
Inconsistent breathing during the Fat Grip Hold can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
Intermediate to advanced lifters. Great for grapplers, rock climbers, and strength athletes.
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: 3-4 sets of 20-30 second holds. Rest 60-90 seconds between sets.
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 Hold 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 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.
Our library labels Fat Grip Hold 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 Hold. 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 Hold 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 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.