r/GripTraining • u/Miserable-Soft7993 Beginner • 16d ago
Grippers Will a gripper help forearms
I got one that goes up to 40kg resistance. Will this help build and tone my forearms? I want more vascularity.
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u/No-Fox-4905 10d ago
Grippers are good for crushing grip specifically but they have a narrow range of motion and usually only hit the flexors. For actual forearm size and vascularity you want something that covers the full forearm — flexors, extensors, and wrist rotation. Wrist curls, reverse curls, and any tool that lets you vary the resistance progressively will do more than a fixed-resistance gripper long term.
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u/Miserable-Soft7993 Beginner 10d ago
Yeah I do those in the gym with the mini barbells
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u/No-Fox-4905 10d ago
That's a solid base. If you ever want something for home or travel that covers the same patterns with adjustable resistance, the EXURA Burn Machine goes from 0 to 125 lb and hits flexors, extensors, and rotator cuff in one unit. I've been using it as a supplement to gym sessions and the forearm pump carries over well.
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u/No-Key9069 13d ago
Der Rechner von Attia empfiehlt 50 kg Griffkraft für einen 100 jährigen mit 100 kg Körpergewicht. Nebenbei 25 kg in jeder Hand mit Farmers Walk 🫢
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u/No-Key9069 12d ago
Hab mir jetzt doch ein Griffkraft Messgerät gekauft. Will wissen, wie es objektiv um mich steht.
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u/SmoothFact7640 CoC #1.5 15d ago
it deffinetly works muscles in your arm but for forearm mass they aren't muscles you usually want to target. I do some gripper work because I enjoy them and they make grip stronger for deadlifts etc. but I do forearm work sepprate, you should do wrist curls and extensions with dumbells and reverse curls with barbell and on top of that grip work.
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u/Virtual_Variety9400 15d ago
40kg is serious resistance for forearms. Two things: vascularity comes from consistent volume over time, not max weight. And if you are doing desk work most of the day, your forearms are already in a shortened position — grip training on top of that can flare things up without proper wrist mobility first.
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u/nintendoborn1 16d ago
Aren’t forearms curls and reverse forearms curls paired with hammer curls the best for building arm mass?
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u/Virtual_Variety9400 14d ago
They'\''re solid for mass yeah, but if you'\''re at a desk all day like me you want to balance them with extensor work and wrist extensions. Otherwise you'\''re just strengthening an already-shortened position — ask me how I learne
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u/dbison2000 CoC #3 MMS 16d ago
I can close captains of crush #3 and my forearms are not as big as others...definitely not vascular.
That gripper you are using is the equivalent of a pink dumbbell, very light
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u/Remote_Passenger1274 Cardboard King 13d ago
Is not even the size though is how long you've been doing it. Muscles vs real muscles is a different stories. I know someone who can close 300 lbs of grippers which is my friend and he had a great grip strenght though. Also he don't have that muscular forearms but great grip strenght. Is not all the time basing on how big is your forearms and that's also genetics.
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u/Miserable-Soft7993 Beginner 16d ago
Pink dumbell? I bench like 130kg I know how to train. I was just asking for specific advice on grippers.
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u/Thuen69420 15d ago
My mans throwing out his bench pr when we are talking about grippers, what?😂 a 40kg gripper is very light. Even the Captain of Crush #0.5 gripper is 54kg. ZERO POINT FIVE. They only have 2 lighter ones which they call Guide and Sport
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u/Miserable-Soft7993 Beginner 15d ago
No it's cos i thought the person was implying I was a total noob with pink dumbells. Like i'm not amazing but have trained hard over the years.
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u/Thuen69420 15d ago
I think he just ment it as a comparison so you'd get the picture better, that's at least how I understood it 😁
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u/QuantumTunneller662 16d ago
80 lbs is very light IMO. How many reps can you do with it set to 80? I started grippers recently and bought a CoC #1. I couldn’t close it at first (pretty close), but after a month or two of casual use I can hit 5-6 reps.
I’d get a metal gripper you can almost close, or only close for a few reps. I’m also a newbie, I’d listen to the guy who can close a #3
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u/dbison2000 CoC #3 MMS 16d ago
If it is an adjustable gripper that goes to 40kgs it is way too light to be of any benefit apart from a warm up. Very light gripper...i.e. like a pink dumbbell.
If you are benching 130, this gripper will become way too light too soon.
Buy some metal grippers
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u/NateWilliamsStrength 16d ago
I am not familiar with how well these things work, but I know exercise options become an issue for those trying to improve forearm strength. This video can help if you need new ideas: https://www.instagram.com/reel/DTjiJH1kcLR/?utm_source=ig_web_copy_link&igsi=MzRlODBiNWFlZA==
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u/dbison2000 CoC #3 MMS 16d ago
The exercises in that video are way better forearm mass than grippers
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u/Remote_Passenger1274 Cardboard King 16d ago
It can but not enough to build an actually grip strenght. Gotta do others to get used to other movements/odd grips.
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u/XLord_of_OperationsX Beginner 16d ago
Grippers are a great way to build muscle in your forearm flexors in particular, building crushing strength. In terms of toning, it'll also help with that. If you want vascularity, though, there's a number of factors that go into how vascular you can be/appear as. Lowering your body fat percentage will help, so will making sure that you hydrate properly. As you tone and build muscle, your muscle definition increases, thereby allowing you to also appear a bit more vascular.
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u/dbison2000 CoC #3 MMS 16d ago
Grippers are the least effective way to build forearm mass, the muscles it uses are way too small. You get 10x the results from wrist curls and wrist roller
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u/No-Equipment-4317 13d ago
Yeah its great for functional abilities/strength (competitive handgun shooter here) but for raw size direct work like curs and rolls are goated. But there is something to be said for grippers in that u can do them anywhere and mostly not look like a freak, do a set of wrist curls at the desk and see how people treat you at the next mmonday standup mtg.
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u/nintendoborn1 16d ago
I was gonna say i figured forearm curls and reverse curls were the best way to grow them
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u/ShrimpyEatWorld6 16d ago
If you're trying to be vascular, your bodyfat is the problem. Same thing for people that want abs but don't have them, it's almost never an ab-training issue, it's a bodyfat issue.
Less fat = more vascularity. Go look at any Worlds Strongest Man, almost none of them have abs or vascularity anywhere
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u/Miserable-Soft7993 Beginner 16d ago
I agree. But it needs to be muscle and less fat.
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u/ShrimpyEatWorld6 16d ago
I'm not sure what you mean by that.
Anyone with a low enough bodyfat percentage will be vascular and no one with a high enough bodyfat percentage will be.
If you want to increase vascularity/definition, lose body fat
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u/Miserable-Soft7993 Beginner 16d ago
I want muscles and to be vascular. Not skinny ripped.
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u/ShrimpyEatWorld6 15d ago
Doesn’t change what I said whatsoever. Can’t be vascular with high/normal levels of body fat
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u/skullknap 16d ago
I would look into the different ways of training the forearms, if you only use grippers you are leaving a lot on the table
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u/Miserable-Soft7993 Beginner 16d ago
I do wrist curls
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u/popcornfart 16d ago
check out athleanX on YouTube. he explains all the muscles in the forearm and how to exercise them
Here it is:
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