Fat Gripz: A Weapon for Bigger Arms and Grip Strength

What Are Fat Gripz and Why You Need Them in Your Training Routine

If you’ve been lifting weights for a while and feel like your arm growth has stalled, or you struggle with grip strength on pulling movements, then it’s time to pay attention to Fat Gripz. This simple, yet powerful gym equipment is often overlooked in commercial gyms, but it has the potential to transform your training and build serious upper body mass.

Fat Gripz are thick rubber attachments that wrap around dumbbells, barbells, and pull-up bars, increasing the diameter of the grip surface. The thicker grip recruits more muscle fibers in your hands, forearms, and upper arms, making each rep more challenging and effective. Whether your goal is bigger biceps, stronger forearms, or a more powerful grip, Fat Gripz can help you break through plateaus and reach your full potential.

Let’s dive deeper into what makes Fat Gripz a game-changing gym equipment.

What Exactly Are Fat Gripz?

Fat Gripz are cylindrical rubber grips that snap onto barbells, dumbbells, and other training equipment. Designed to increase the diameter of the grip, they force your muscles—especially the forearms, hands, and biceps—to work harder. They’re made of high-density military-grade rubber and come in various thicknesses, most commonly:

• Fat Gripz Original (2.25-inch diameter)
• Fat Gripz Extreme (2.75-inch diameter)
• Fat Gripz One (1.75-inch diameter) – best for beginners

The beauty of Fat Gripz is their versatility. You can carry them in your gym bag and attach them to almost any bar or handle, making them convenient and cost-effective compared to purchasing thick bars. Their durable design ensures long-term usage without loss of grip, and they’re trusted by elite athletes, military personnel, and even Hollywood celebrities. Their popularity continues to grow because they offer a high-impact, low-cost upgrade to your standard workout routine.

Additionally, they don’t require any special training or setup. Simply open the slit, snap them onto the bar, and you’re good to go. This makes them an accessible gym equipment for home gym users and commercial gym-goers alike.

How Fat Gripz Work: Science Behind the Grip

The main concept behind Fat Gripz is increased grip diameter. When you train with thicker bars or grips, your hands, wrists, and forearms are forced to engage more. This leads to increased neural drive and muscle activation, particularly in the following areas:

• Forearms: Enhanced engagement of brachioradialis, wrist flexors, and extensors
• Biceps: Greater activation due to the challenge of holding a thicker bar
• Stabilizers: Fat Gripz demand more from smaller stabilizing muscles

It also improves the mind-muscle connection, as you’re more focused on each rep and each muscle contraction.

Fat Gripz also help with neuromuscular efficiency, which plays a crucial role in athletic performance. By recruiting more motor units, your body becomes more efficient at performing movements with power and control. This makes Fat Gripz useful for both strength athletes and those in performance-driven sports, such as MMA, wrestling, and football.

In addition, Fat Gripz can reduce the stress on your joints by distributing the load more evenly across your forearms and hands—making them beneficial for lifters recovering from wrist, elbow, or shoulder injuries.

6 Benefits of Using Fat Gripz

Here’s why so many athletes, bodybuilders, and strength coaches use Fat Gripz:

1. Increased Forearm and Grip Strength

Fat Gripz recruit your hand and forearm muscles more aggressively, and they help build crushing grip strength fast. Stronger grip means better performance in deadlifts, pull-ups, and rows. Improved grip strength also translates into better daily functionality, aiding with tasks such as carrying groceries and opening jars.

2. Enhanced Arm Size

Thicker grips increase bicep and tricep activation during pulling and pushing movements. The increased muscle tension can lead to greater hypertrophy over time. The constant tension and challenge of holding the bar increase the time under tension for arm muscles, a key factor in muscle growth.

3. Eliminates Weak Links

If your grip fails before your target muscles, you’re leaving gains on the table. Fat Gripz strengthen the weak link in your chain. A weak grip is one of the most common reasons people struggle with deadlifts, chin-ups, and rows. Strengthening your grip allows you to push other muscles harder.

4. Improved Joint Health

The thicker surface can reduce strain on wrists, elbows, and shoulders, making exercises more joint-friendly. This is especially beneficial for older lifters or those dealing with tendinitis or overuse injuries. Fat Gripz also encourage a more neutral wrist alignment during pushing movements.

5. Versatility

You can use Fat Gripz on almost any bar, dumbbell, cable, or even push-up handle. This makes them a must-have gym equipment for variety and progression. The adaptability of Fat Gripz means you can keep your workouts fresh and challenging, no matter where you train.

6. Better Neuromuscular Control

By increasing the demand on smaller stabilizing muscles, Fat Gripz improve motor unit recruitment and coordination. This can enhance athletic performance and reduce the risk of injury, especially in sports that involve hand and grip actions.

Best Exercises to Use with Fat Gripz

You can add Fat Gripz to many exercises across different muscle groups. Here are some of the most effective:

Arms

• Barbell Curls: Greater bicep peak activation
• Hammer Curls: Amplifies forearm development
• Triceps Extensions: Build thicker triceps through a stronger grip
• Concentration Curls: Forces slow, focused movements with full tension

Back

• Pull-Ups: Dramatically increases forearm activation
• Barbell Rows: Build a thicker back and stronger arms
• Deadlifts: Grip endurance skyrockets
• T-Bar Rows: Adds challenge and improves symmetry in grip

Chest

• Dumbbell Bench Press: Adds challenge to pressing power
• Push-Ups: Forces greater control and stability
• Incline Press: Promotes wrist stability and bar control

Shoulders

• Overhead Press: Builds shoulder stability and stronger wrists
• Lateral Raises: Grip fatigue forces better form and slower tempo
• Arnold Press: Adds tension to rotational pressing movements

Pro Tip: Start light. Fat Gripz make every exercise harder, so initially reduce your usual weight by 20–30%. Also, avoid using them on heavy compound lifts until your grip adapts.

Who Should Use Fat Gripz?

Fat Gripz aren’t just for advanced lifters. Here’s who can benefit:

Bodybuilders

To build thicker arms, create new stimulus, and increase muscle fiber recruitment.

Strength Athletes

Powerlifters, strongmen, and CrossFit athletes can use them to improve grip endurance and joint safety.

Martial Artists & Athletes

For better grip control in grappling sports or explosive power transfer.

Beginners

Even newbies can use Fat Gripz safely if they start with lower intensity, lighter resistance, and basic movements.

Injured or Rehab Clients

Fat Gripz distribute the load more evenly and reduce pressure on joints, making them useful for those recovering from tendonitis or wrist/elbow strains.

Older Lifters

As we age, grip strength declines. Using Fat Gripz can help reverse this by engaging the muscles that are often overlooked in traditional training.

Busy Professionals

For those who can only train 2–3 times per week, Fat Gripz help you get more value out of every rep, making your sessions more efficient.

6 Common Mistakes to Avoid With Fat Gripz

Using Fat Gripz correctly can maximize their benefits, but avoid these common pitfalls:

1. Using Them on Every Set

Fat Gripz are an overload gym equipment—not something to use on all your working sets. Use them 1–2 times per week on key accessory lifts.

2. Lifting Too Heavy

Your grip will be the limiting factor. Go lighter and focus on controlled movements.

3. Ego Training

Don’t use Fat Gripz just to look hardcore. If your form suffers, drop the weight.

4. Poor Warm-Up

Cold hands and forearms can cramp quickly. Warm up with light sets before diving into heavy Fat Gripz work.

5. Neglecting Volume

Don’t overdo it. Your forearms can get overtrained fast. Begin with 2–3 sets per muscle group per session.

6. Ignoring Recovery

Forearm training can lead to delayed onset soreness. Ensure you recover adequately with stretching and hydration.

6 Tips to Start Using Fat Gripz Effectively

Here’s how to safely and effectively integrate Fat Gripz into your training:

1. Start With Accessories: Begin with curls, push-ups, and rows—not max-effort lifts.
2. Use Them at the End: Add them on your last sets when your grip is already fatigued.
3. Pair With Wrist Work: Combine with wrist curls or reverse curls for total forearm development.
4. Cycle Their Use: Use for 4–6 weeks, then take a break to avoid adaptation.
5. Track Your Progress: Measure grip strength or forearm size over time.
6. Stretch Post-Workout: Incorporate wrist and finger stretches to avoid tightness.

Where to Buy Fat Gripz & Which Version to Choose

You can find Fat Gripz on their official website or on platforms like Amazon. Here’s how to pick the right one:

Note: Be cautious with cheap knock-offs—they often lack the durability and firmness of genuine Fat Gripz.

Fat Gripz vs. Thick Bars: Which Is Better?

Fat Gripz are ideal for regular gym-goers or home gym setups. Thick bars are great if you train in a specialty facility and want a long-term investment. However, if you want maximum results with minimal equipment, Fat Gripz offer far more flexibility.

12-Week Fat Gripz Workout Routine

Here’s a detailed 12-week training plan that incorporates Fat Gripz to build stronger arms, forearms, and crushing grip strength. This routine is structured into three progressive phases:

Phase 1: Foundation (Weeks 1–4)

Focus: Adaptation, form, and grip endurance

Day 1 – Push (Chest, Shoulders, Triceps)

• Dumbbell Bench Press w/ Fat Gripz – 4 x 10
• Incline Dumbbell Press w/ Fat Gripz – 3 x 12
• Overhead Press w/ Fat Gripz – 4 x 8
• Triceps Pushdown (no Fat Gripz) – 3 x 15

Day 2 – Pull (Back, Biceps, Forearms)

• Barbell Row w/ Fat Gripz – 4 x 10
• Pull-Ups (Bodyweight) – 3 x Max
• Barbell Curls w/ Fat Gripz – 4 x 12
• Reverse Curls w/ Fat Gripz – 3 x 15

Day 3 – Legs/Core (Optional Grip Finishers)

• Squats – 4 x 8
• Romanian Deadlift – 3 x 10
• Hanging Leg Raise – 3 x 15
• Fat Gripz Farmer’s Walk – 3 x 40 secs

Phase 2: Strength and Volume (Weeks 5–8)

Focus: Increasing load and time-under-tension

Day 1 – Push

• Barbell Bench Press – 5 x 6
• Arnold Press w/ Fat Gripz – 3 x 10
• Close-Grip Push-Ups w/ Fat Gripz – 4 x 12
• Overhead Triceps Extensions – 3 x 12

Day 2 – Pull

• Deadlifts – 5 x 5
• T-Bar Rows w/ Fat Gripz – 4 x 8
• Alternating Hammer Curls w/ Fat Gripz – 3 x 12 each
• Wrist Roller (no Fat Gripz) – 3 rounds

Day 3 – Grip & Core Focus

• Pull-Ups w/ Fat Gripz – 4 x Max
• Barbell Holds w/ Fat Gripz – 3 x 30 secs
• Hanging Knee Raises – 3 x 20
• Dumbbell Shrugs w/ Fat Gripz – 3 x 15

Phase 3: Intensity & Specialization (Weeks 9–12)

Focus: Maximum hypertrophy, intensity techniques, and grip overload

Day 1 – Arms & Grip Blast

• Fat Gripz Barbell Curls (Drop Set) – 4 x 10, drop and repeat
• Crossbody Hammer Curls w/ Fat Gripz – 3 x 12
• Zottman Curls w/ Fat Gripz – 3 x 10
• Static Bar Holds – 4 x 40 seconds

Day 2 – Pull/Push Hybrid

• Incline Press w/ Fat Gripz – 3 x 10
• Pull-Ups – 3 x Max
• Lateral Raises – 4 x 12
• Fat Gripz Farmer’s Walk – 4 x 1-minute walks

Day 3 – Full-Body MetCon Style

• Circuit: Deadlift + Row + Curl + Press (all w/ Fat Gripz) – 4 rounds
• Plank to Push-Up – 3 x 15
• Reverse Curls w/ Fat Gripz – 3 x 15

Guidelines

• Rest 60–90 seconds between sets.
• Use Fat Gripz on 1–2 primary lifts per session.
• Prioritize form and control over load.
• De-load for 1 week after the program before restarting or progressing.

Final Thoughts: Add Fat Gripz to Your Arsenal

Adding Fat Gripz to your workouts might be the simplest way to supercharge your grip, arm development, and total upper body strength. They’re cost-effective, easy to carry, and incredibly versatile. More importantly, they help eliminate a common weak link—your grip—that limits your potential in pulling and pressing exercises.

Whether you’re a bodybuilder looking for bigger arms, an athlete who needs better grip control, or a casual lifter who wants to train smarter, Fat Gripz deserve a permanent place in your training gym equipment box. Use them strategically, stay consistent, and you’ll see real changes in your strength and physique.

Consistency, proper programming, and smart recovery are the pillars of progress. Add Fat Gripz to your gym equipment kit and you’ll be on your way to building unbreakable grip strength and sleeve-busting arms.