Strength Training · Bodybuilding
Machine Grip
Machine Grip is a supported hand-closing exercise that trains your forearms and squeezing strength by closing handles against resistance.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the handle spacing so you can comfortably reach both handles with one hand.
- Rest your forearm on the machine's support.
- Position one handle against your palm with your fingers wrapped around the moving handle.
- Curl your fingers to squeeze the handles together.
- Slowly reopen your hand to return the moving handle to its starting position.
Form cues
- Keep your wrist straight.
- Keep your shoulder relaxed.
Common mistakes
- Lifting your forearmKeep your forearm against the support instead of using your arm to help close the handles.
- Using only a short squeezeReduce the resistance until you can complete the machine's comfortable closing range on every rep.
Safety
Excessive resistance or repeated squeezing through fatigue can irritate your fingers, wrist, or elbow tendons. Releasing a loaded handle abruptly can pinch your hand or let the mechanism snap back.
- Start with an easy warm-up set before using your working resistance.
- Let the weight settle completely before removing your hand.
- Keep your free hand clear of the moving linkage.
- Stop the set if you feel sharp pain, tingling, or numbness.
If you have an existing hand, wrist, or elbow injury, get advice from a physiotherapist or doctor before adding grip resistance.
Muscles worked
Primary muscles
Equipment
- Grip Machine
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 1 min
Finish each set with enough strength left for about two more controlled repetitions.