Athletes improve grip strength. It not only strengthens your forearm muscle but also increases the precision, focus, and endurance of your shoulders. Most sports involve holding onto something. In games, grip strength can be a determining factor of who can win or lose. 

Apart from sports, grip strength is equally important to perform regular activities like carrying groceries, opening door knobs, holding your fussy child, opening the tight jar lead, etc. 

It also acts as a biomarker of your entire muscle health, cardiac condition, and body-mind condition. Thus, I don't think grip strengthening exercise is only applicable for sports-person. It is equally important for common people.

Thus, in this article, we will provide eight grip strengthening exercises that you may perform at your gym and your home.

Top Eight Grip Strength Exercise for Beginners

Dumbbell Farmer’s walk with a towel

How to do it: To perform this exercise, you need two small towels 14 inches wide and 22 inches in length. Loop each towel on each dumbbell handle and grasp each end of the towel while standing straight with shoulder support. Walk 25-50 yards. You may use weight plates and a towel to perform this exercise intensively. In this situation, you need a longer towel to loop through the centre hole of the weight plate of 25, 35, and 45lb weight.

Dead hang

How to do it: Hold a pull-up bar with a pronated. Slightly up the scapula to utilize the core and engage the back muscles. Hang from the pull-up bar as long as you can. Your primary target should be 15 seconds, then gradually increase the timing to 30, 45, or 60 seconds. If you achieve the target of 60 seconds, you can further move your hands horizontally with a hanging posture; you can change your hand alternatively on the bar.

Fat Gripz dumbbell curl

How to do it: You can add a fat Gripz or Harbinger Grip, which includes a barbell or dumbbell. This type of grip-boosting equipment can be used for multiple grips strengthening exercises. Experts said that using a Fat Gripz on a dumbbell curl accentuates the vitality of biceps and forearm strength for physical activities.

Put a Fat Gripz over each dumbbell handle and hold each dumbbell using palms facing upward, with a supinated grip. Next, stand with feet at the shoulder gap and curl the dumbbells to chin height. Keep your palms up and wrist flat throughout the process. Finally, return your hands to the initial position; that is called the single rep.

Barbell shrug

How to do it: You can shrug a trap bar, dumbbells, or a straight barbell to boost grip strength, but the barbell shrug is the physical activity you must include into your strength training program to increase your grasping capacity. Hold a barbell with an overhand grip at shoulder width in front of the hip, keep your arm straight, raise your shoulders at the ceiling, pause for 3 seconds, then return the weight to the initial position. You may utilize weightlifting straps to prevent the bar from rolling out of your hands when the weight gets enough.

Deadlift 

How to do it: if you want to include a deadlift for grip straightening purposes, do not use alternated hands at all during the sets. If your weight is getting too cumbersome and you need to use an alternative grip, your goal should be absolute strength, not grip strength. You can perform 8-10 rep while grip training. Aim to do 4 to 5 sets in each set and hold the bar as long as possible before reducing it into the initial point.

Reverse barbell wrist curl

How to do it: This exercise is specially designed to boost the muscular stamina of the forearm muscles, which should increase your capacity to remove spartan obstacles. Hold the barbell with an overhand grip 2-3 inches away from the lower back, let the barbell roll onto your fingertips and keep both arms straight, then contract the forearms to grip the bar firmly with a secure grip. It is a single rep. Do this exercise very slowly, do not add momentum by shrugging the shoulders forward.

Resisted hand opening

How to do it:

1. Touch all your fingertips in a way so that the thumb is pressing the tip of the other four fingers.

2. Place a rubber band around the bent part of your finger close to the nails.

3. Push fingers against the bar till the hand opens, just like giving a high five.

4. Bring fingers at the initial position.

It is a complete rep.

Pinch grip plate holds

How to do it: This workout boosts your capacity to grasp something for a long time. Start with a 10 lb plate flat on the ground, place a bench nearby. Grab the plate with the right hand using only the fingers without wrapping the thumb around the plate. Stand straight with the plate, pause for 5 seconds, then keep the plate on the bench, do it for 5-10 reps, gradually increase difficulties using two plates for pinching.

We have mentioned eight hand grip strengthening exercises. You can perform them using grip strength equipment at your gym or your home. You don’t need to do all eights but add only two of them at your core strengthening routine.