How to Exercise With Hand Grips Strengthener (Step by Step)

Strong hand grips can benefit athletes of every skill level — from weekend warrior to professional. Many strength and conditioning programs include wrist exercises, but exercises that specifically target the gripping muscles of the hand and forearm are often overlooked. Mechanical hand grips — essentially stout springs with handles on them — are inexpensive training devices that isolate the muscles important to grip strength. Work in several sets of exercises with hand grips during your regular upper-body training to quickly tone and strengthen your fingers, wrists and forearms.

Place one handle of the hand grip against your palm to begin a squeeze-and-release exercise. Wrap your fingers around the other handle. Squeeze the handles together as far as you can. Hold the closed position for 5 seconds, then slowly release your grip. Start with two sets of 10 squeezes for each hand, then build up over several weeks to four sets.

Grip a hand grip between the palm and fingers of one hand, as far toward the tips of you fingers as possible, to prepare to do a reverse squeeze exercise. Close the grip using both hands. Pull your “helper” hand away, and release the grip as slowly as you can. Start with two sets of five reverse squeezes with each hand, then build up to four sets as you get stronger.

Place the hand grip against the palm of you hand, then place the tips of your fingers on the finger springs or “buttons.” Curl your fingers toward your palm to close the springs, then slowly release your grip. Add difficulty to this exercise by curling in only one finger at a time. Start with just one set of 10 finger curls on each hand, then work your way up to three or four sets.