Target Muscle

    Forearms

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    ArmsMachine

    Gripper Hands

    The gripper hands exercise targets the forearms using a machine. It involves gripping and squeezing the handles to strengthen the forearm muscles, with secondary activation of the bicep and tricep.

    Also Works

    BicepsTriceps

    How to Perform

    1. 1

      Adjust the seat height and grip the handles of the machine.

    2. 2

      Keep your back straight and your feet flat on the ground.

    3. 3

      Exhale and squeeze the handles, contracting your forearms.

    4. 4

      Hold the contraction for a second, then slowly release and return to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Forearms Exercises

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