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All biceps exercisesBiceps · Gym

Fat-Grip Curl

Thick grip overloads the forearms and biceps simultaneously.

IntermediateFat gripz + dumbbells3 × 8–10
Fat-Grip Curl demonstration thumbnail — How To Train Your Arms Using Fat Gripz
Biceps / forearmsFat gripz + dumbbells

Fat-Grip Curl

Demo · Steve Cook

Verified Fat-Grip Curl demonstration by Steve Cook. Click to play.

How to do the Fat-Grip Curl

  1. 1Wrap fat grip around handle
  2. 2Standard curl form
  3. 3Brace hard

Benefits of the Fat-Grip Curl

  • Builds strength and size in the biceps / forearms through a full, controlled range of motion
  • Trains each side independently, exposing and fixing left-right imbalances
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services