How to Do the Hand Gripper

The hand gripper is a spring-loaded tool you squeeze shut to train your crushing grip, the strength of your fingers and palm. It is portable, cheap and easy to do anywhere. It suits beginners, climbers and lifters who want a stronger grip.

ForearmsOtherBeginner

Log every set of your Hand Gripper in Superlift

Muscles worked

Primary

Forearms

Secondary

None to speak of

How to do the Hand Gripper

1
Hold the gripper in one hand with the handles resting across your palm and fingers.
2
Set the gripper so the handles start apart, with your thumb wrapped around one handle.
3
Squeeze until the handles touch.
4
Hold the closed position for a second.
5
Open slowly and let your fingers return to the start.
6
Finish all reps, then switch hands.

Form cues to remember

Squeeze until the handles touch
Pause at the closed position
Open slowly
Keep your wrist straight

Common mistakes

Bending your wrist while squeezing

Keep your wrist straight so the squeeze comes from your grip.

Rushing the reps

Pause for a second at the top and open slowly.

Using a gripper that is too strong

Pick a level you can close for 8–12 reps.

Skipping the weaker hand

Train both hands and match the reps.

Sets and reps

Strength	3–5 sets of 4–8 reps per hand, 90 sec rest
Endurance	2–3 sets of 15–25 reps per hand with a lighter gripper

Build up gradually since your forearm tendons adapt slowly. Stop if you feel sharp pain in your fingers or elbow.

Superlift for iPhone

Track your Hand Gripper and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.