In a world filled with fancy gym equipment and social media hype, forearm training gear has carved out its niche. You’ve probably seen Fat Gripz, pinch blocks, or crushing grippers in someone’s video or gym bag—but the real question is:
Which of these tools actually help build bigger, stronger forearms?
The truth is, all grip tools have their place—but not all of them work the same way. Some build mass. Some improve your ability to hold heavier weight. Others are better for grip endurance or targeting weaknesses.
So before you spend your money or add another exercise to your program, let’s break down the three most common grip tools—and how to use them for real hypertrophy and strength.
Tool #1: Fat Grips (Thick Bar Adapters)
What They Are:
Rubber or silicone sleeves that wrap around barbells, dumbbells, or pull-up bars to increase the diameter of the grip.
What They Train:
- Crush grip strength (hand squeezing force)
- Forearm flexor activation
- Grip fatigue resistance
- Wrist and elbow stability
Why They Work:
Increasing the diameter of a bar makes it harder to hold. This forces greater engagement of the finger flexors, deep forearm muscles, and even stabilizers in the shoulder and upper arm. You’ll feel the difference immediately—especially on pulling movements and curls.
Best Used With:
- Pull-ups and chin-ups
- Barbell rows or dumbbell rows
- Biceps curls and hammer curls
- Static holds and carries
Pros:
- Easy to apply to any bar
- Instantly increases difficulty without changing the weight
- Ideal for mass-building when used with time under tension strategies
Watch Out For:
- Poor form if grip fails too early
- Overuse on heavy lifts can lead to compensation
- Not ideal for pinch strength development
Tool #2: Pinch Blocks (Thumb & Finger Tools)
What They Are:
Rectangular or block-shaped attachments designed to challenge your pinch grip by requiring you to hold with just the fingers and thumb, typically without wrapping your hand around the implement.
What They Train:
- Thumb strength
- Pinch grip coordination
- Forearm detail and density
- Grip control under fatigue
Why They Work:
Pinch blocks isolate the thumb and prevent full-hand gripping, which is what most lifters default to. This reveals weak points in grip balance and strengthens the muscles often ignored by traditional barbell work.
Best Used With:
- Pinch deadlifts (single or double block)
- Plate pinch holds and carries
- Pinch pull-throughs with cables or bands
Pros:
- Targets a grip type most lifters ignore
- Builds thumb size and power
- Great for strongman, climbing, and wrestling crossover
Watch Out For:
- Easy to overdo (thumb strain is real)
- Must start light and build control
- Not ideal for general hypertrophy if misused
Tool #3: Grippers (Crush Grip Trainers)
What They Are:
Tension-loaded hand grippers (like Captains of Crush or similar), designed to test and train maximal crush strength in a single, controlled squeeze.
What They Train:
- Max force crush grip
- Forearm flexor overload
- Neuromuscular recruitment
- Grip endurance at higher reps
Why They Work:
Grippers are one of the few tools that directly train maximal hand-closing strength. This translates well to holding strength, athletic performance, and grip endurance in long sets or under fatigue.
Best Used With:
- Daily low-volume crush grip sets
- High-rep finishers for pump and density
- Timed holds or eccentric-only reps
Pros:
- Builds freakish hand strength
- Small, portable, easy to track progress
- Useful for all sports and occupations involving grip
Watch Out For:
- Easy to train too heavy, too often
- Doesn’t load wrist or extensors directly
- Can cause joint fatigue without recovery protocols
So, Which Tool Builds the Most Forearm Mass?
| Tool | Best For | Mass-Building Score |
|---|---|---|
| Fat Grips | Hypertrophy, grip fatigue, carryover to lifts | ★★★★★ |
| Pinch Blocks | Thumb strength, control, sport-specific | ★★★★☆ |
| Grippers | Max crush strength, neural drive | ★★★☆☆ |
Fat grips win for overall hypertrophy, especially when used in compound pulling and curling movements.
Pinch blocks fill the gap for thumb and balance development.
Grippers excel at raw strength but aren’t the best tool for volume-based muscle growth unless integrated into a larger plan.
The Real Answer: Use Them All—With a Plan
The key isn’t choosing one tool—it’s knowing when and how to use each tool as part of a complete grip and forearm development system.
That’s exactly how we built the 6-Week Forearm Training Manual:
- Fat grip training for mass and endurance
- Pinch work for thumb and finger development
- Grippers for raw strength and neurological carryover
- Plus wrist flexion, extension, and rotation work for balance
- And recovery strategies to keep your joints and tissues healthy
Ready to Build Forearms That Match Your Strength?
You’ve got the tools.
We’ve got the plan.
Download the 6-Week Forearm Training Manual and let’s start building a grip that dominates on the platform, in competition, and in everyday life.
EXERCISES
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