big arms Fat Gripz


Many old-time strongmen were stronger than our modern athletes and one reason for this may be the incredible effect of thick bar work.

Fat Gripz thick bar training
Fat Gripz big arms

Why thick bars have that effect

Increased Muscle Activation

Thicker handles stimulate much more muscle activation in the hands and forearms and in the upper arms and whole upper body. More muscle activation means much bigger muscle and strength gains.

Less imbalances and injuries

Thick bars shift the stress off the joints and onto the muscles because a thick bar spreads the weight over a larger area of the hand (just imagine bench pressing with a thick bar compared to a standard skinny bar). It also makes the forearms extensors (the muscles on the top of the forearm) and forearm flexors (the muscles on the bottom) both work similar amounts and so helps avoids imbalances, weaknesses and injury.

Unlocking muscle gains

Thick bars make your hands, fingers and forearms so much stronger that your body can finally stop "holding back" the strength and muscle gains in your uppers arms, back and chest.

Natural movement

Thick bars perfectly replicate the natural function of the human hand – lifting heavy, awkward objects.


Thick bars are harder to handle so you need to concentrate a lot harder. Some credit this alone with making them significantly stronger.

A muscle working hard recruits the neighboring muscles, and if they are already part of the action, it amplifies their strength.

~Sherrington's law of irradiation

The Science Behind Training With Fat Gripz

1. Increased Muscle Activation

When you use Fat Gripz, you engage your hands and forearms more than with a regular bar.

Charles Sherrington, neurophysiologist and Nobel laureate, states that the harder a muscle works, the more its neighboring muscles are activated – amplifying their strength.

So that means by working your hands and forearms harder, you’re increasing the muscle activation – and strengthening your upper arms, shoulders, chest and back.

That’s not all. Just holding the Fat Gripz on the bar is a completely difference experience to holding a regular bar. Your hands, forearms and upper arms are forced to work harder, helping to increase their strength and size.

2. You'll spread the weight more evenly across your body

When you first use Fat Gripz, you may notice that there’s less pressure on joints like your wrists, elbows and shoulders.

By using a wider grip on the bar, you’re actually spreading the weight more evenly across your joints. This helps you:

Decrease the risk of injury

Whether are interested in building a great physique, sports performance or raw strength and power Fat Gripz will help you get there faster

Lift more  weight

They have a slit on one side which allows them to be pulled open and fitted tightly round barbells, dumbbells and chin-up bars in less than 5 seconds (read on to see a video of U.S. soldiers giving Fat Gripz the ultimate durability test)

3. You'll eliminate imbalances

Every exercise you do with Fat Gripz will help to strengthen your grip, hands and forearms. And by eliminating these weak links, you’re unlocking bigger strength and muscle increases in your whole body.

Because our bodies are programmed to stay in proportion, the brain actually stops your arms, chest, shoulders and back developing – until your hands and forearms catch up. You can keep on training regardless – but you’ll hit a plateau.

Regular barbells and dumbbells don’t help – in fact, they actually make it worse. They’re designed to be easy on the hands and forearms, meaning that the more you workout, the more they’re falling behind.

But when you train with Fat Gripz, you’ll start to eliminate imbalances – from the very first workout. The first time, you’ll notice an intense burning in your forearms – hotter than anything you’ll have felt with grippers, wrist rollers or forearm curl and extensions.

Effective in all barbell and dumbbell exercises

Fat Gripz work in every exercise where your hands grip a barbell, dumbbell, pull-up bar or cable attachment. These are just a selection:

Bench press with Fat Gripz

Bench Press

Bicep curls with Fat Gripz

Bicep Curls

Tricep pushdownds with Fat Gripz

Tricep Pushdowns

Deadlift with Fat Gripz


Diagram of Fat Gripz and benefits

Using Fat Gripz: No New Exercises, No More Time In The Gym – Just Effective Training

Don’t change the routine – just add Fat Gripz

With Fat Gripz, you don’t need to do any special grip exercises: no grippers, no forearm extensions or forearm curls. You don’t need to do any extra sets. You don’t even need to spend more time in the gym (unless you like the feeling of your arms burning).

Just put them on your bars and workout like normal. You’ll feel the difference immediately. With Fat Gripz, you’re doing functional grip training. You’re improving your grip at the same time as bench pressing, overhead pressing, deadlifting, rowing – making these exercises massively more effective.

The perfect fit for barbells, dumbbells, pull-up bars and cable attachments

Fat Gripz fit perfectly on to any bar

With Fat Gripz, you don’t need to do any special grip exercises: no grippers, no forearm extensions or forearm curls. You don’t need to do any extra sets. You don’t even need to spend more time in the gym (unless you like the feeling of your arms burning).

Fat Gripz are 2.25” (5.5 cm) thick when closed. That’s over twice as thick as most Olympic bars. Without Fat Gripz, standard bars just feel like toothpicks.

Fat Gripz are 5” (12.5 cm) long. That’s big enough to fit your hands, and small enough to fit snugly in virtually every dumbbell (we know – we’ve literally tested thousands to make sure). We’ve even beveled the ends of the Fat Gripz to ensure they give a tight fit.

If you’re not sure if they’ll fit your bars, don’t worry. You can try Fat Gripz risk-free for 60 days. If they don’t fit your bars – or if you don’t see the benefits – just return them for a prompt and full refund (we’ll even pay the shipping both ways).

It takes just 10 seconds to add Fat Gripz to your bars

Fat Gripz are easy to fit, they take just 10 seconds

Fat Gripz are simple to use. Just open the slit and push them over your bar. It takes 10 seconds max:

When they’re in place, they’re rock solid on the bar. They won’t budge, slip or compress – so you can focus on your lift. And when you’re done, just slip them off.

Feel the difference in your first workout

I know what you’re thinking. Anything that promises that you’ll feel the difference in the first workout must be BS. You’ve heard it all before.

I thought the same thing. Till I tried thick bar training myself. Nothing – nothing – compares to training with a thick bar. Your arms will feel pumped, your veins will be popping out, and the next day… Let’s just say, go easy the first time you use them.

Fat Gripz are easy to fit, they take just 10 seconds

It’s easy to see why:

The military-grade hardened compound in Fat Gripz doesn’t compress when you hold them. It doesn’t matter if you’re curling 60 lb or deadlifting 500 lb. Fat Gripz won’t compress – so you’re always getting effective thick bar training.

They have a vice-like grip on the bar. There’s no movement, there’s no give, there’s no slippage – so you don’t need to worry about the towel slipping and dropping the weight. You can just focus on lifting the weight.

Fat Gripz are quick to put on and take off your bars. There’s no hassle and nothing to tape in place. Just stick them on the bar and lift.

Common Questions

"But can’t I just wrap a towel around the bar?"

Good question. A lot of Fat Gripz users started out with a towel or a bit of foam wrapped around the bar. They quickly saw the difference when they progressed to Fat Gripz.

"But won’t I have to use less weight?"

Some people like to temporarily drop the weight as their grip builds up. But that’s a good sign – it shows just how much your grip was holding you back. Your grip will quickly build up… and then you’ll be stronger than ever.

And some people will find that using Fat Gripz lets them lift more – immediately. Because Fat Gripz relieve pressure from your wrist, elbow and shoulder joints, they allow your core muscles to lift the weight efficiently and effectively.

Fat Gripz are easy to fit, they take just 10 seconds

"But I already do grip and forearm exercises"

Exercises with grippers, forearm extensions and curls are a good start.

But with Fat Gripz you’re training functional grip strength. You’re not just working your forearms in one plane of motion, or just focusing on the grip itself. You’re actually strengthening your hands and forearms in the movements where it matters most – when you’re lifting.

That’s why you can do the same program as normal – just add Fat Gripz and you'll immediately be targeting your grip and forearms as well.

Should i use thick bars or Fat Gripz?

Thick bars are great but they are very expensive and, therefore, quite rare. Also, you can't take them to different gyms easily (unlike Fat Gripz).




$10,000-$25,000 (a set)


Virtually non-existant


Fat Gripz are made from a high density military grade compound a lot like rubber that can be pulled open and will then snap back and clamp itself round the bar. This will instantly convert dumbbells, barbells and pull-up bars into thick bars (so that you can reclaim your lost size and strength gains).

big arms Fat Gripz


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big arms Fat Gripz


Use both hands and pull them open

big arms Fat Gripz


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