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.
Primary muscles
- Forearm Flexors
Secondary muscles
- Forearm Extensors
- Traps (Trapezius)
- Sets
- 3
- Duration
- 20–40 sec
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Fit thick grip attachments onto two dumbbells and stand tall holding them at your sides.
Stand tall with shoulders back and arms straight.
Squeeze the thick handles as hard as possible.
Hold for the target time.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.