Gripper

  1. Adjust the gripper machine to the desired resistance level.
  2. Hold the gripper in one hand with a firm grip, making sure your fingers are comfortably positioned on the handles.
  3. Keep your wrist and forearm in a neutral position to avoid unnecessary strain.
  4. Start by squeezing the handles together using your hand strength.
  5. Continue to squeeze the handles as forcefully as you can, engaging your grip muscles.
  6. Hold the maximum contraction for a few seconds to fully activate your muscles.
  7. Slowly release the tension and allow the handles to return to the starting position.
  8. Repeat the squeezing and releasing motion for the desired number of repetitions.
  9. Switch to the other hand and repeat the exercise to work both hands equally.

Primary Muscles

  • Forearm - Inner

Results

Looking for your exercise history?
Log in or sign-up to see your personalized results.
Date Reps Resis. RPE

Do These Exercise Details Look Right To You?

I need your help! This exercise database's accuracy and your training experience improve with community feedback.

  • Are the steps unclear?
  • Should we list different muscles?

No account required; just click the button and fill out your suggestion.

Suggest an Update