5 Must-Try Hand Grip Exercises [Ultimate Guide]

Hand grip exercises often don’t get the recognition they deserve from fitness trainers. Many people either skip them altogether or don’t do them correctly, missing out on basics like proper form and counting repetitions. It’s crucial to include hand grip exercises in your workout routine. The hand gripper is a popular tool for exercising your wrists, but there are many other exercises that can help you build strength in your hands and the soft tissues within.

Top 5 Hand Grip Exercises

1. Hand Gripper
You can do hand gripping exercises anywhere, anytime, without needing a special warm-up. The idea is to boost your arm strength by squeezing the handles of a gripper. As you continue, you’ll notice your grip strength improving, making it easier to lift weights and perform hanging exercises. If you’re new to this, start with 8 sets of 4-5 reps each and gradually increase as you become more comfortable with the hand gripper.

2. Farmer’s Walk
The farmer’s walk is one of my favorite exercises. While it’s more of a strength and endurance workout rather than a pure grip exercise, it definitely helps in strengthening your hand muscles and grip. To perform it, pick up a dumbbell in one hand, stand straight, and walk back and forth for about 3-4 minutes. Rest for 10-20 seconds, then switch hands. Keep the free hand relaxed to stabilize your core and avoid injuries. Beginners should start with one dumbbell before trying two.

3. Static Barbell Hold
For the static barbell hold, you’ll need a barbell and preferably a squat rack for balance. Lift the barbell with your hands shoulder-width apart and stand straight for about 10 seconds, then set it down. Four to five sets are usually enough to engage your hand muscles. Ensure you maintain correct form throughout the exercise.

4. Pull-Up Bar Hang
Many find pull-ups challenging, often due to insufficient grip strength. To work on this, especially if pull-ups aren’t an option yet, try a pull-up bar hang. Grab a pull-up bar with your palms facing forward, lift your feet off the ground, and hang for about 60 seconds. Aim for 6-8 sets each day.

5. Dumbbell Rotations
Dumbbell rotations are the toughest on this list and require cautious execution to prevent injuries. Start with light dumbbells. Begin with a warm-up that includes wrist, elbow, and shoulder rotations. Then, lift the dumbbells to chest height with elbows tucked in and rotate your wrists in and out rhythmically, avoiding wrist swinging.

Conclusion
Hand grip exercises strengthen your forearms and can aid recovery from injuries sustained during other workouts. Your arm strength affects how much weight you can lift. Even with a strong core and lower body, without powerful arms, you’ll struggle to lift above average weights. Incorporate these exercises into your routine at least twice a week and watch your performance improve.