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All forearms exercisesForearms · Gym

Towel-Grip Deadlift

Wrap a towel around the bar for a thick, unstable grip challenge.

AdvancedBarbell + towel3 × 3–5
Towel-Grip Deadlift demonstration thumbnail — Towel or Band Iso Deadlift Hold
GripBarbell + towel

Towel-Grip Deadlift

Demo · Stan State Athletics

Verified Towel-Grip Deadlift demonstration by Stan State Athletics. Click to play.

How to do the Towel-Grip Deadlift

  1. 1Wrap towel evenly
  2. 2Set grip hard
  3. 3Lift from dead stop

Benefits of the Towel-Grip Deadlift

  • Trains grip — sustained output, coordination and whole-body control through a full, controlled range of motion
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • 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. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services