Grip & Forearm Training
81 exercises, from the easiest to the hardest.
Beginner friendly 35
- Dead Hang Beginner friendly · Pull-up Bar
- Dead Hang — Feet on Floor (Partial Weight) Beginner friendly · Pull-up Bar
- Finger Extension — Rubber Band Beginner friendly · Resistance Band
- Forearm Pronation / Supination — No Weight Beginner friendly · No equipment
- Rice Bucket — Fingertip Squeeze Beginner friendly · Rice Bucket
- Rice Bucket — Slow Figure Eight Beginner friendly · Rice Bucket
- Rice Bucket Static Hold Beginner friendly · Rice Bucket
- Dead Hang — Underhand with Band Assist Beginner friendly · Pull-up Bar, Resistance Band
- Finger Extension — Resistance Band Beginner friendly · Resistance Band
- Radial Deviation — Lighter Dumbbell Beginner friendly · Dumbbells
- Reverse Wrist Curl — Dumbbell Beginner friendly · Dumbbells
- Rice Bucket — Finger Extension Beginner friendly · Rice Bucket
- Rice Bucket — Grip Squeeze Beginner friendly · Rice Bucket
- Rice Bucket — Hand Immersion Beginner friendly · Rice Bucket
- Rice Bucket — Wrist Rotation Beginner friendly · Rice Bucket
- Ulnar Deviation — Lighter Dumbbell Beginner friendly · Dumbbells
- Wrist Curl — Dumbbell Beginner friendly · Dumbbells
- Wrist Pronation / Supination — Dumbbell Beginner friendly · Dumbbells
- Crush Grip Curl — Alternating Arms Beginner friendly · Dumbbells
- Dead Hang — Overhand Grip Beginner friendly · Pull-up Bar
- Dead Hang — Underhand Grip Beginner friendly · Pull-up Bar
- Dumbbell Reverse Curl Beginner friendly · Dumbbells
- Dumbbell Wrist Roller Beginner friendly · Dumbbells
- Finger Extension — Resistance Band, Pronated Position Beginner friendly · Resistance Band
- Kettlebell Bottoms-Up Hold — Elbow at 90° Beginner friendly · Kettlebell
- Plate Pinch — Two Plates Together Beginner friendly · Weight Plates
- Radial Deviation — Dumbbell Beginner friendly · Dumbbells
- Reverse Barbell Curl Beginner friendly · Barbell
- Reverse Wrist Curl Beginner friendly · Barbell
- Rice Bucket — Finger Extension with Full Pronation Beginner friendly · Rice Bucket
- Rice Bucket — Pinch and Twist Beginner friendly · Rice Bucket
- Ulnar Deviation — Dumbbell Beginner friendly · Dumbbells
- Wrist Curl Beginner friendly · Barbell
- Wrist Roller — Lighter Plate Beginner friendly · Weight Plates
- Zottman Curl Beginner friendly · Dumbbells
Some experience helps 31
- Crush Grip Dumbbell Curl Some experience helps · Dumbbells
- Dead Hang — Narrow Underhand Some experience helps · Pull-up Bar
- Dead Hang — Weighted Shift Some experience helps · Pull-up Bar
- Dead Hang — Wide Overhand Grip Some experience helps · Pull-up Bar
- Dumbbell Romanian Deadlift — No Straps Some experience helps · Dumbbells
- EZ Bar Reverse Curl Some experience helps · EZ Bar
- Forearm Pronation / Supination — Heavier End Load Some experience helps · Dumbbells
- Gymnastics Ring Dead Hang Some experience helps · Gymnastics Rings
- Reverse Wrist Curl — Standing Cable Some experience helps · Cable Machine
- Rice Bucket — Grip Squeeze with Extended Duration Some experience helps · Rice Bucket
- Rice Bucket — Rotation with Grip Squeeze Some experience helps · Rice Bucket
- Rice Bucket High Volume Sets Some experience helps · Rice Bucket
- Sandbag Grip Hold — Stationary Some experience helps · Sandbag
- Barbell Deadlift — Grip Training Some experience helps · Barbell
- Crush Grip Curl — Thick Handle Dumbbell Some experience helps · Dumbbells
- Dead Hang — Towel Hang Some experience helps · Pull-up Bar, Towel
- EZ Bar Reverse Curl — Preacher Bench Some experience helps · EZ Bar, Preacher Bench
- Fingertip Plank Hold Some experience helps · No equipment
- Kettlebell Bottoms-Up Hold Some experience helps · Kettlebell
- Kettlebell Bottoms-Up Hold — Stationary Some experience helps · Kettlebell
- Plate Pinch — Static Hold Some experience helps · Weight Plates
- Radial Deviation — Longer Lever Some experience helps · Dumbbells
- Rice Bucket Pinch — Maximum Load Some experience helps · Rice Bucket
- Ulnar and Radial Deviation Combined — Single Rep Some experience helps · Dumbbells
- Wrist Curl — Barbell with Finger Roll Some experience helps · Barbell
- Wrist Roller — Weight Plate Some experience helps · Weight Plates, Dowel / Stick
- Hub Lift Some experience helps · Weight Plates
- Kettlebell Bottom-Up Carry Some experience helps · Kettlebell
- Plate Pinch — Two-Plate Pinch Walk Some experience helps · Weight Plates
- Plate Pinch Carry Some experience helps · Weight Plates
- Sandbag Grip Carry Some experience helps · Sandbag
Advanced 12
- Dead Hang — Single-Arm Progression Advanced · Pull-up Bar
- Fingertip Push-Up Advanced · No equipment
- Gymnastics Ring False Grip Hold Advanced · Gymnastics Rings
- Kettlebell Bottoms-Up Hold — Eyes Closed Advanced · Kettlebell
- Towel Pull-Up Advanced · Pull-up Bar, Towel
- Wrist Roller — Arms Parallel to Floor Advanced · Weight Plates
- Barbell Deadlift — No Straps, Max Load Advanced · Barbell
- False Grip Ring Row Advanced · Gymnastics Rings
- Hub Lift — Heavier Plate Advanced · Weight Plates
- Kettlebell Bottoms-Up Carry — Heavier Bell Advanced · Kettlebell
- Plate Pinch Carry — Heavier Plate Advanced · Weight Plates
- Sandbag Grip Carry — Fingertip Only Advanced · Sandbag