# Fat Grip Dumbbell Hold

URL: https://heatsy.app/ex/fat-grip-dumbbell-hold

Also known as: Fat Grip DB Hold, Thick-Handle Dumbbell Hold, Thick 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](https://heatsy.app/ex/farmers-hold)
- [Plate Pinch](https://heatsy.app/ex/plate-pinch)