Forearms exercise · leverage machine
Lever Gripper Hands
The lever gripper hands is a leverage machine exercise that targets the forearms, with the biceps and triceps assisting.
- Target muscle
- Forearms
- Also works
- Biceps, triceps
- Equipment
- Leverage machine
- Body part
- Lower arms
How to do the lever gripper hands
- Adjust the seat height and grip the handles of the leverage machine.
- Keep your back straight and your feet flat on the ground.
- Exhale and squeeze the handles, contracting your forearms.
- Hold the contraction for a second, then slowly release and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the forearms. The biceps and triceps work as secondary muscles. See all forearm exercises or every machine exercise.
