TETSUMachine Gripper Hands
The Machine Gripper Hands is a leverage machine exercise for the lower arms that primarily targets the forearms, with the biceps and triceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
forearmslower arms
bicepstriceps
leverage machine
How to do the Machine Gripper Hands
- Adjust the seat height and grip the handles of the leverage machine.
- Keep your back straight and your feet flat on the ground.
- Exhale and squeeze the handles, contracting your forearms.
- Hold the contraction for a second, then slowly release and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Machine Gripper Hands work?
The Machine Gripper Hands primarily targets the forearms. The biceps and triceps work as supporting muscles.
What equipment do I need for the Machine Gripper Hands?
You need a leverage machine to perform the Machine Gripper Hands.
How many sets and reps of the Machine Gripper Hands should I do?
3 to 4 sets of 10 to 15 controlled reps of the Machine Gripper Hands suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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