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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, which can help identify and address side-to-side strength differences
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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