Grip Strength Favorites: A Personal Guide to Functional Hand Power

Why Grip Strength Matters

Grip strength has long been recognized as a vital sign of health, function, and longevity. It reflects overall muscular vitality, neurological integrity, and the ability to engage with the world around you. Grip strength is involved in almost every meaningful activity we do with our hands. In this ongoing topic, I’m sharing a personal list of my favorite grip strength exercises and tools for and clinical insights—rooted in both research and lived experience.

Justin’s Favorite Grip Strength Exercises & Tools

Kettlebell Carries with Wrist Extension Emphasis 

One of my favorite grip strength exercises is the kettlebell carry with a deliberate focus on wrist extension. During the carry, the goal is to resist the natural tendency of the kettlebell to pull the wrist into flexion. Allowing the wrist to drop stretches the extensor digitorum communis (EDC)— a muscle better suited for coordinated finger extension than prolonged loading. Instead, I emphasize keeping the wrist extended to target the extensor carpi radialis brevis (ECRB) and longus (ECRL) in an isometric contraction. This trains endurance within the actual wrist extensors, which are critical for maintaining a strong, functional grip under load.

TheraBand FlexBar Twist for Elbow Pain Relief

 The TheraBand FlexBar twist is a staple in grip and forearm rehabilitation, especially for managing lateral epicondylitis. Performed bilaterally in a “throttling” motion, the exercise eccentrically loads the wrist extensors, particularly the ECRB, which is commonly implicated in tennis elbow. This movement not only builds grip endurance due to sustained finger contraction, but also forearm control, a reproducible method for reducing tendon and muscle pain while promoting healing. I personally benefit from a strong, sustained contraction at the top of the rep, then slowly releasing the tension to emphasize eccentric loading for best effect. Here's a buying option from Rehabmart.

Weight-Well Wrist Roller for Balanced Forearm Training

The weight-well wrist roller is a powerful tool for forearm and grip strengthening. It consists of a dowel or bar with a cord attached to a hanging weight. As you twist the bar to wind the rope and lift the weight, both, the wrist extensors and digit flexors are activated concentrically and eccentrically just as with the FlexBar. The slow, repetitive motion builds endurance and muscle control. It's particularly effective for targeting the ECRB/L, and is often used in protocols for elbow tendinopathies.

Wrist Flexor Stretch with Relaxed Fingers

 A key stretch often overlooked in grip recovery and endurance programs is the isolated wrist flexor stretch performed with the fingers relaxed. This specifically targets the wrist flexors—primarily the flexor carpi radialis (FCR) and flexor carpi ulnaris (FCU) while minimizing tension on the finger flexors, particularly the flexor digitorum superficialis (FDS) and flexor digitorum profundus (FDP). By keeping the fingers relaxed, the stretch isolates the wrist musculature, improving extensibility without irritating the flexor tendons.

Weighted Plate Carry with Intrinsic Plus Positioning

The plate carry in an intrinsic plus position is a brilliant way to combine functional grip strengthening with postural activation of the hand’s intrinsic muscles. By holding a flat plate or weight between the thumb and fingers—while maintaining metacarpophalangeal (MCP) flexion and interphalangeal (IP) extension—you activate the lumbricals and interossei in a stabilizing role. This position mimics the optimal “safe position” used in splinting and rehab, protecting joint integrity while building endurance in the small muscles of the hand.

Putty Finger Drags for Intrinsic Muscle Control

Putty finger drags are a simple yet highly effective exercise for targeting the intrinsic muscles of the hand. By pressing each fingertip into resistance putty and dragging it across a surface, you can train the lumbricals, interossei, and flexor digitorum profundus (FDP) in a coordinated, low-load motion. This promotes fine motor control, tendon gliding, and isolated finger flexion. It’s especially useful in early rehabilitation for stiffness, post-surgical tendon repairs, or neurologic hand conditions requiring reeducation of precision movement.

TheraBand Finger Pulls for Digital Strength

This variation uses a flat sheet of TheraBand with the fingertips pulling outward from the center of the material to stretch it. By digging the fingertips into the elastic surface and pulling concentrically, you activate the FDS and FDP in a coordinated effort. This dynamic, resisted movement enhances both finger flexion strength and neuromuscular control, especially useful for improving pinch strength, grip endurance, and digital dexterity.

Rope or Towel Hangs for Maximal Grip Endurance

Rope or towel hangs are a powerful grip endurance and strength challenge that goes beyond standard bar hangs. By suspending from a thick rope or rolled towel, the fingers and thumb must work harder to maintain the hold, engaging the digit and thumb flexors (flexor pollicis brevis and longus) and intrinsic stabilizers. The unstable surface also forces co-contraction in the forearm and shoulder, improving grip under variable conditions. These hangs are excellent for developing maximal grip strength, endurance, and real-world carryover for athletes (BJJ), climbers, and manual laborers.

What to Avoid: Ulnar-Biased Pulls in Aging or Arthritic Hands

Exercises that emphasize pulling in a way that forces the fingers sideways toward the small finger (ulnar deviation) should be minimized, especially in individuals with arthritis or aging hands. Repeated ulnar-directed forces can contribute to or exacerbate ulnar drift, a common deformity in rheumatoid and osteoarthritic hands. These movements place unnecessary strain on the radial collateral ligaments and joint capsules that stabilize the MCP joints. Examples to watch for include rope face pulls on a cable machine or tug-of-war-style pulling with a pronated forearm—such as when playing with a pet. Prioritizing neutral or radial-directed grips helps preserve joint alignment and reduce deforming forces over time.

A Wearable Grip Training Option: MetaFlex Glove

For those with limited time to commit to exercise or who already live active lifestyles but can't always get to the gym, the MetaFlex Glove offers a better alternative. Designed to apply a low-load, long-duration force to the fingers, it supports grip training through sustained tension. Recent bench testing data show the glove delivers approximately 0.75 lbs of resistance at each digit when worn at maximum tension on the extra-large model. This makes it an ideal solution for maintaining or improving hand strength in a convenient, wearable format that works while you go about your day.

About the Author

Justin Stehr, MSOT, OTR/L, CHT, WCC, CEAS, CPAM