Top 10 Exercises with Hand Grippers That Actually Work (No B.S.)

Welcome to the no-fluff, no-bro-science, 100% tested list of hand gripper exercises that actually build strength, endurance, and gorilla-tier forearms. Whether you’re a beginner trying to tame the grip gods or a veteran looking to spice things up, this list is for you.

Let’s crush it. Literally.

1. Basic Close & Release

What it is: The bread and butter of all grip training. Squeeze the gripper until fully closed, then release.

Reps/Sets: 3-5 sets of 8-12 reps

Why it works: It targets the flexor muscles in your fingers, palm, and forearm. It’s like curls… but meaner.

🧠 Pro tip: Hold the last rep closed for 5 seconds to really burn the soul.

2. Isometric Crush Hold

What it is: Close the gripper and hold it in the closed position as long as possible.

Reps/Sets: 3 sets of max time holds

Why it works: Builds static strength, perfect for sports like BJJ, climbing, and handshake intimidation.

💀 Warning: Expect finger cramps.

3. Negative Reps

What it is: Use your other hand to help close a tough gripper, then slowly release with your working hand.

Reps/Sets: 3 sets of 5 slow negatives per hand

Why it works: Eccentric loading builds strength fast, especially when you're not yet strong enough to close the gripper on your own.

4. Pyramid Sets

What it is: Start with a low-resistance gripper, then work up to your heaviest, and back down.

Reps/Sets: 1 set per gripper (light → heavy → light)

Why it works: Pre-fatigue plus overload = massive gains. Also feels cool.

🔥 Add a flex at the top of the pyramid. No one’s watching (or are they?).

5. Timed Squeeze Reps

What it is: Each rep is held for 3 seconds before releasing.

Reps/Sets: 3 sets of 10 slow reps

Why it works: Time under tension! Forces the muscles to work harder for longer.

⏱️ Bonus: Improves control and stops you from just clicking the gripper like a fidget toy.

6. Partial Range Closes

What it is: Start from a half-open position and close. Great for overloading the end range.

Reps/Sets: 4 sets of 6 partials

Why it works: Trains the closing phase specifically — the hardest part for many.

🥶 These are brutal if done right.

7. Band-Assisted Closes

What it is: Wrap a band around the gripper to reduce resistance. Great for high reps or beginners.

Reps/Sets: 3 sets of 15-20

Why it works: Lets you train volume without overfatiguing early. Great for rehab too.

🩹 Recovery day gamechanger.

8. Overcrushes

What it is: Close the gripper and then squeeze even harder beyond the click point.

Reps/Sets: 5 reps per set, full power

Why it works: Increases grip power beyond the minimum needed to close — builds that crushing handshake strength.

💪 Imagine you're squashing a can of Red Bull with rage.

9. Reverse Grip Closes

What it is: Flip the gripper upside down in your hand and squeeze.

Reps/Sets: 3 sets of 8-10

Why it works: Hits different parts of the hand and wrist — adds balance to your grip.

🔁 Because variety isn’t just for Tinder.

10. Explosive Reps

What it is: Squeeze the gripper as fast and hard as possible, then release quickly.

Reps/Sets: 3 sets of 15-20

Why it works: Develops power and speed. Great for fighters, grapplers, and those who want to “snap” the world.

🚀 Imagine you’re clapping a mosquito that owes you money.

Bonus Section: Sample Weekly Program

Day 1 – Strength Focus

• Basic Close & Release

• Isometric Holds

• Overcrushes

Day 2 – Endurance Focus

• Timed Reps

• Band-Assisted Closes

• Explosive Reps

Day 3 – Recovery + Skill

• Negative Reps

• Reverse Grip Closes

• Finger stretches + massage

Final Words: Squeeze Like You Mean It

Hand grippers aren’t just a tool. They’re a lifestyle. Add these exercises to your training, and soon your hands will be so strong, you’ll be able to unscrew any jar, win any handshake, and possibly crush walnuts during awkward silences at parties.

Need a gripper to start with? We got you. Check out the best selection at rntvbrnd.com — from beginner-friendly to downright monstrous.

🛒 Your grip deserves it.