Strength Training · Bodybuilding
Hand Gripper Close
The hand gripper close builds crushing-grip strength by squeezing a spring-loaded gripper shut with one hand. It trains the forearm muscles that bend your fingers.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Seat one handle against your palm near the base of your thumb, with the spring pointing upward.
- Wrap your fingers around the opposite handle.
- Squeeze the handles together until they touch.
- Let the handles separate slowly until your fingers are extended comfortably, keeping both handles in contact with your hand.
Form cues
- Keep your wrist straight.
- Keep your forearm still.
- Breathe through the squeeze.
Common mistakes
- Using resistance you cannot closeChoose a lighter setting or gripper that lets you complete each closure without straining.
- Bracing against your bodyKeep the gripper clear of your thigh or torso so your gripping hand does the work.
Safety
Repeated hard squeezing, especially with excessive resistance or fatigue, can irritate finger and wrist tendons. The handles or spring can also pinch your skin.
- Warm up with several easy squeezes before working sets.
- Keep loose skin clear of the spring and the gap between closing handles.
- Stop the set if you develop hand or wrist pain, tingling, or skin tearing.
If you have an existing finger, hand, or wrist injury, ask a physiotherapist or doctor before doing loaded grip work.
Muscles worked
Primary muscles
Equipment
- Hand Gripper
Sets and reps
- Sets
- 2–3
- Target
- 8–15 reps per hand
- Rest
- 1 min
Finish each set with enough strength left for one or two more controlled repetitions.