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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/Fat-Grip Dumbbell Hold
ForearmsIntermediate

Fat-Grip Dumbbell Hold

A static hold of heavy dumbbells with thick grip attachments fitted over the handles. The wider handle challenges the grip and forearms.

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Primary muscles

  • Forearm Flexors

Secondary muscles

  • Forearm Extensors
  • Traps (Trapezius)
Sets
3
Duration
20–40 sec
Rest
60–90s

How to perform

Fat-Grip Dumbbell Hold movement

Main muscles working (thicker lines)

Starting position

Fit thick grip attachments onto two dumbbells and stand tall holding them at your sides.

  1. 1

    Stand tall with shoulders back and arms straight.

  2. 2

    Squeeze the thick handles as hard as possible.

  3. 3

    Hold for the target time.

  4. 4

    Set the dumbbells down under control.

Breathing: Breathe steadily throughout the hold.

Coaching tips

  • Crush the handle

  • Stand tall

  • Shoulders down

Common mistakes

  • Leaning to one side

  • Shrugging

  • Dropping the weights

Safety notes

  • Lift and lower the dumbbells with a neutral spine.

Details

Body parts
Forearms · Arms
Equipment
Dumbbell
Movement
Isolation
Exercise type
Isolation
Training goals
Strength · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • Axle DeadliftIntermediate→
  • Barbell Static HoldIntermediate→
  • Crucifix HoldBeginner→
  • Farmer's CarryBeginner→
  • Plate Hand SqueezeBeginner→
  • Plate PinchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.