Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
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

  • Builds strength and size in the grip 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

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