5 Exercises to Build Powerful Grip

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5 Exercises to Build Powerful Grip

Ready to unlock your gripping power? Here are a number of hand and finger exercises which would help you get stronger. The following exercise and done with a hand exerciser and must be practiced daily to have long-lasting gains.

 Exercise 1: Free Play 

Warm up those digits by allowing the fingers to press individually or in various combinations to help improve finger coordination, dexterity and strength to aid in all sports play and object manipulation.

How to do it:  Place each finger on individual buttons, and ergonomic bar in the palm with the hook over the web space between the index finger and thumb. Keeping fingers slightly bent, flex 1-4 digits in varying combinations toward the centre of the unit as if playing an instrument.

gripmaster hand exercise 1

 Exercise 2: Hook Grasp

Once you loosen up your fingers you can transition to more intensity. Strengthens the only muscles that bend the fingertips. Especially helpful when the hand is open and you need to hold an object or support your weight with a fingertip hold. Also strengthens longer muscles in the forearm and wrist while stretching smaller muscles in hand for greater motion and endurance.

How to do it: Place fingertips on individual buttons and position ergonomic palm bar in the palm with the hook over the web space between the thumb and index finger. Keeping fingertips slightly bent, flex all fingers toward the centre of the unit.

gripmaster hand exercise hook grp

Exercise 3: Thumb Pinch

Isolate strength to the thumb and the side of the index finger for a strong lateral hold. Strengthens thumb and index finger for greater stability and coordination.

How to do it: Place the hook of the ergonomic palm bar on the inside of the bent index finger. With the tip of the thumb slightly bent, flex the thumb on the first button. Note: for increased resistance, flex the thumb tip on the first two buttons at the same time.

gripmaster hand exercise thumb pinch

 Exercise 4: Power Pinch

Provides extra power to the small muscles at the base of the thumb and pinky finger to enhance your grasping ability.

How to execute: Place the hook of the ergonomic base between the ring & pinky fingers and across the base of the pinky finger. Reach across the palm with the thumb to press the button closest to the fingers.

gripmaster hand exercise power pinch

 Exercise 5: Just the tips

Isolates fingertip motion for the finer movements involving coordination and dexterity of the hand. The quality of finger tips movement allows the climber reach a good level of general pinching strength and dexterity.

How to do it: Place all finger tips on their own button with the tip of the thumb on the centre of the ergonomic base. Keeping all finger tips bent, flex the thumb and all the fingers toward the centre of the unit at the same time. If you experience pain or discomfort – stop immediately.

gripmaster hand exercise finger tips


Time to get these hand exercisers in your rock climbing training tool essentials, Choose from: VIA Handgrip | Gripmaster Exercisers | ProHands Exercisers


As with all exercise, you need to listen to your body, keep the back of the neck and spine lengthened and the rib cage lifted. Remember to breathe as you work with the different exercises.