Skip to main content

Plate Loaded Gripper

Step by step instructions, muscle activation and variants for the Plate Loaded Gripper.

EasyInner forearm

About this exercise

The Lever Hand Gripper is a plate-loaded machine exercise that trains grip and hand strength by squeezing a lever handle against resistance. It directly targets the finger flexors and muscles of the inner forearm, making it useful for athletes who rely on grip strength.

How to Perform

  • Load the machine with the appropriate weight plate
  • Grip the lever handles with fingers wrapped firmly around them
  • Keep your wrists neutral and elbows slightly bent
  • Squeeze the handles together with maximum force, driving through all fingers
  • Hold the fully closed position for a moment
  • Slowly release back to the starting position under control
  • Complete all reps, then rest before the next set

Muscle Activation

Primary
Inner forearm
Secondary
Outer forearm

About the Plate Loaded Gripper

The Plate Loaded Gripper is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

Band Wrist Curl

Easy
Inner forearm

Barbell Behind-the-Back Finger Curl

Medium
Inner forearmOuter forearm

Barbell Finger Curls

Easy
Inner forearm

Barbell Standing Wrist Curl

Easy
Inner forearmOuter forearm