Fat Grip Dumbbell Hold

Body region

• Arms

Muscles

Main

• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus
• Flexor Pollicis Longus

Helps

• Brachioradialis
• Flexor Carpi Ulnaris

Holds

• Trapezius
• Thenar Muscles

Equipment

• Dumbbells

Technique

1. Fit thick grips on dumbbells or use thick-handled dumbbells and lift them from the floor with a hip hinge and flat back.
2. Stand tall with the dumbbells at your sides and shoulders back and down.
3. Hold as long as you can with a firm grip, wrists neutral.
4. Set the dumbbells down in a controlled way when your grip starts to fail.

Cues

• Thicker handles make the grip harder; use less weight than usual.
• Keep the wrists straight.

Common mistakes

• Using a weight that makes the grip slip suddenly.
• Shrugging the shoulders.
• Letting the dumbbells swing.

Alternatives

• Farmer's Hold
• Plate Pinch