Back to exercise library
Forearms
Hand Gripper Squeeze
A gripper squeeze exercise for grip and forearm strength.
Exercise demonstration Checking
Loading demonstration
Checking for the latest exercise video.
Target
Forearms
Category
Upper body · Strength
Difficulty
Beginner
Sets
3
Reps
10-15 per hand
Execution
How to perform
1. Choose a gripper resistance you can close with control for the planned reps.
2. Hold the gripper in one hand with your wrist neutral and elbow relaxed.
3. Squeeze the handles together fully without jerking or using body momentum.
4. Release slowly under control and complete both hands.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Choose a gripper resistance you can close with control for the planned reps
- 2Hold the gripper in one hand with your wrist neutral and elbow relaxed
- 3Keep each repetition controlled and maintain tension through Forearms.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Forearms to force extra repetitions.