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Strength at home

Grip strength workout: squeezes, curls, carries and hangs

Grip strength is a marker of overall strength and health, but no trial has shown that training it adds years, so train it for what it lets you do: carry shopping, open jars, hang from a bar. You need a pair of dumbbells or kettlebells, a light resistance band and a soft ball; the hang is optional.

20 minBeginner10 movesOther / check instructions · A band · A dumbbell · A bench or box · A kettlebell · Pull-up bar · A stepForearms · Abs · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoHarder: Wrist flexor stretch
  2. Tendon glides (hand tendon gliding exercises)3 times through the five positions
    Beginner · Forearms · 3D demoHold each position for 5 s, without squeezingHarder: Ball squeeze

Hands and forearms

2 rounds · Rest 45 s between rounds

  1. Ball squeeze10 squeezes, 5 s holds
    Beginner · Forearms · 3D demoA soft ball if the base of your thumb is soreHarder: Band finger extension
  2. Band finger extension15 reps
    Beginner · Forearms · 3D demoBalances all the squeezingEasier: Ball squeezeHarder: Plate pinch
  3. Wrist curls12 slow reps
    Beginner · Forearms · 3D demoLight: the forearm muscles are smallEasier: Wrist-extensor eccentricsHarder: Plate pinch
  4. Reverse wrist curl12 slow reps
    Beginner · Forearms · 3D demoLight, especially with a sore outer elbowEasier: Wrist-extensor eccentricsHarder: Plate pinch
  5. Dumbbell forearm rotation10 each way
    Beginner · Forearms · 3D demoElbow at your side; hold the handle nearer the weighted end to make it easierEasier: Wrist-extensor eccentricsHarder: Forearm plank

Loaded grip

  1. Farmer's carry3 walks of 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoRest about 45 s between walks. Its page suggests starting around a quarter of your body weight in each handHarder: Suitcase carry
  2. Suitcase carry1 walk of 20 m each side
    Intermediate · Abs, Forearms, Back · 3D demoStay level; don't lean towards or away from the weightEasier: Farmer's carryHarder: Overhead carry (waiter's walk)
  3. Bar hang2 or 3 holds of 10 to 20 s (optional)
    Intermediate · Forearms, Back, Shoulders · 3D demoFeet ready to take your weightEasier: Exercise ball pyramid drapeHarder: One-arm dead hang

Tips

  • Grip strength is linked with health, but no trial has shown that training it changes your risk. Train it as part of whole-body strength training, 2 or 3 times a week.
  • With arthritis at the base of the thumb or a trigger finger, start light and use thick or padded handles, and leave hard squeezing until a trigger finger has stopped catching.
  • With tennis or golfer's elbow, squeeze only as firmly as you can without increasing your pain, keep the reverse curls light, and add the hang only once carrying weights is comfortable.
  • Leave out the hang after a recent shoulder dislocation, or if a shoulder feels unstable or slips when you hang.
  • Stop if your fingers tingle or go numb: that's a nerve, not a tired muscle.
  • If you track your grip, test it the same way each time: in one study, grip was weakest with the palm facing down.
  • When it gets easy, add a third round of the hands and forearms block, or heavier carries.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the grip strength workout: squeezes, curls, carries and hangs take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Other / check instructions, A band, A dumbbell, A bench or box, A kettlebell, Pull-up bar, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 10 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.