How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hand gripper in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hand Gripper: how to do it and muscles worked

The hand gripper mainly works your forearms. You need simple equipment.

Muscles worked

Main

Forearms

How to do the hand gripper

1
Hold a hand gripper in one hand with the handles in your palm, resting one handle against your palm base. Keep your forearm steady, at your side or on a table.
2
Squeeze the handles together as far as you can using your fingers and palm. Pause for a second when they touch.
3
Release slowly over 2 to 3 seconds until the handles are fully open. Breathe out as you squeeze and in as you open.

Form tip: Choose a resistance you can fully close for your target reps; do not rush or jerk the gripper, and switch hands evenly.

Common questions

Which muscles does the hand gripper work?: The hand gripper mainly works your forearms.
What equipment do I need for the hand gripper?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hand gripper in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More forearms exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.