Get Your Hands Dirty with The 10 Best Grip Exercises

1. 3 Way Chin Up Hold Grip

You can double-dip your training stimuli with holds and increase grip strength by using hold. Holds can also increase your ability to pull-ups or chin-ups. Each repetition will increase your core strength by adding an isometric component. Your torso will remain rigid and tight as your abs contract.

These instructions will guide you through this grip strengthening hand exercise.

Jump up from a chin-up position while standing on a bench, plyo box or another surface. Hold this bar just above the chin for ten seconds, then gradually open your arm and make an angle of ninety degrees. For five to ten second, hold the bar at your neck. Now it is time to alleviate your arms then straighten them in parallel directions. Now relax and keep that position. This is just one more.

2. Plate pinch

You must have strong forearms and finger strength if you want to climb. To support themselves, professional climbers only use the tips of their fingers. You can learn how to crush things by practicing the plate pinch. In wrestling, plate-pinch is a very significant exercise as well.

Make sure you are properly pinching your plates

Keep your hands straight and hold your plates in one hand. Hold your thumb on the other fingers and stretch your fingers slightly.

Now it is time to press the plate with your thumb.The thickness of the pinching plates can be increased to increase the difficulty.

3. Fat Gripz

Fat gripz is one of the best pieces of equipment to help with grip training. You can use it with any dumbbell, barbell, or pull-up. Your open grip can be trained unless you are Andre the Giant.

These grips are best used frequently as they are easy to train and don’t require constant attention. You can add them to your deadlifts at least once a month. Double overhand or alternate grip is possible for heavy singles. These are great for dumbbell rows or chin ups.

4. Hex Holds

Another way to increase your open grip is by holding hex dumbbells. Using hex hold is a good and effective way to improve your grip strength. You must do only 30 seconds of exercise to get optimum results.

5. Towel Pull Up

Pull-ups can be a great grip-strengthened. Your hands are the only thing supporting your body weight. Just level up pull-ups by holding a bar instead of working with a towel. It will betterly increase your grip.Here if you do not have bars, then take two towels in each hand. Then practice normal pull ups with them. It is considered as a very difficult exercise, so don’t expect to do it at a high frequency at the initial level.

6. Sand Hand Extensions

These exercises are not intended to strengthen grip, but can prevent injury and improve your grip.

Wrap a band around your fingers, or just a few, to extend your band. There are professional bands available. I recommend using the thickest possible band on your crown of broccoli, rubber band or one of the rubber bracelets people wear.

Another great tool is a bucket of sand. Simply insert your fingers Karate Kid style and then release your hand against the pressure from the sand.

7. Farmer’s Supply

As a simple but effective grip-builder, the farmer’s bag can be used. You can hold a heavy object and walk for 5 meters. You can strengthen your grip strength and mental toughness by using the farmer’s carry or variations thereof.

These steps will allow you to complete Farmer’s Carry

Grab a pair of dumbbells. Keep your spine straight. Push your shoulder back and keep your chest up. This position requires you to walk slowly. Straighten your legs.

8. Rack Pull

Rack draws can be made heavier if you have a strong grip and want to improve your lockout for standard deadlifts. You can customize your rack pull by using a variety of grips and stance widths.

To load a barbell with a lot of weight, you can use pins from a deadlift block or squat rack to load it. The standard deadlift setup is the same except that you should keep your chest high and your upper back engaged. To elevate the bar from the pins, stand up. 

9. Reverse Curl

The reverse curl is pretty similar to the biceps curl. Here you make your wrist facing down. You may expect a high level of difficulty because  extra load would be placed on the wrist. Reverse curls help you to better your grip strength because it makes your wrist and forearms very strong.. You can use both the reverse curl and the wrists to increase grip strength.

Your dumbbell should be held in your hand. It should weigh less than dumbbell curls.

Do not lock your elbows. Restore your arms to their original position.

10. Wrist Curl

Although the wrist’s smaller muscles are important for holding on to heavy weights, they are rarely exercised. Research suggests that the wrist curl can be used to increase muscle growth and improve joint health. This exercise is not very popular but it is definitely worth performing. After a certain level you can use grip strengthener to make all of the above exercise more effective. And result-driven.