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March 20, 2010 By DH Kiefer 2 Comments Why the hell are so many guys taking up a bench performing wrist curls?
Unlike the bottom extremities, which are designed to move mass—body mass—forearms are designed to stabilize the wrist while gripping (well, the brachioradialis also helps twist the forearm and aids in elbow flexion), they are not built for performing an endless succession of wrist curls. My single favorite tool for forearms, designed to make holding weight more difficult or balancing more precarious, are thick bars. But if you’re like me, you train in one of the huge brand-name gyms whose only goal is to squeeze every last penny from their members while offering ever decreasing quality equipment and service.
Besides filling my forearms with enough blood to rupture a cow’s stomach, Fat Gripz™ also decrease the pressure on my hands during heavy rack press. On pressing movements, Fat Gripz™ also increase nervous activation in the shoulders, thereby training shoulder stability, from the extra control necessary to keep the elbows positioned directly beneath the wrists.
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The heavier the object in the hands and the more difficult it is to hold, the harder the forearms work and the bigger they get.


The average handles for all the equipment in the gym are 1 inch in diameter, where as thick bars range from 1.25 inches to 3 inches and sometimes greater.
They sure as hell aren’t going to buy 10,000 dollars worth of thick bars no matter how much the members may benefit. These little gems fit on just about anything—dumbbells, barbells, pull-up bars, cable attachments, kettlebells—and converts the bar into a 2.25 inch grip thick bar.
By creating a greater surface area for the palm, the hand can’t twist during the movement and expose the nerves of the carpal tunnel to excessive pressure.
The difficulty holding the large diameter grip and keeping it centered in the palms demands absolute positioning of the elbows directly beneath the bar and, therefore, absolute steadiness from the shoulders. And I’d really like a pair of those FatGripz, in Pink!And since you mentioned cycling, it would be great if they could make some kind of thinner version for the handlbars of my road bike.
And let’s face it, the guys are normally 60-plus lbs overweight, implying that forearms are the least of their worries, but still, with all that work and time—I’ve seen guys do an entire workout consisting of nothing but wrist curls—they should possess huge, bone-crushing forearms, not the flaccid, veiny toothpicks connecting the hand to the elbow that they possess. I use them on deadlifts (obviously not with heavy weight), chin ups, curls, and rack presses.


As the diameter of the bar increases, pushing exercises, like bench, require more forearm strength for control and pulling exercises, like rows, require more strength to hold the handles. They make setting up under the bar a little cumbersome, so I have yet to try them with any real weight for benching or shoulder press, although the rack presses are a good simulation for bench. Sometimes, after heavy benching with a 1 inch thick bar, I can’t close my hands from the sharp, stabbing pain in my hands. With thick bars, every exercise hammers the forearms, forging them into works of art—chiseled, thick, muscular works of art.
It passes after a minute or so, but I still need to stay focused throughout the movement to prevent my hands from getting out of alignment on the bar. With Fat Gripz™, no concentration is required; you can’t help but keep your hands in the right position.



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