Grip Strengthening Exercises for Hands and Forearms
Movement card
| Body area | Wrists, hands and forearms |
|---|---|
| Also called | Grip strengthening exercises, Hand grip exercises |
| Works | Wrists, Hands, Forearms |
| Type | Strength |
| Position | Seated or standing |
| Hold | 3 to 5 seconds |
| Reps | 8 to 12 |
| Sets | 1 |
| Sides | Each side |
| How often | A few times a week, with a day of rest in between sessions. |
| Equipment | Towel |
| Office visibility | Low |
Grip strengthening is an exercise where you squeeze a small object to work the muscles in your hands and arms. It uses simple equipment, like a balled-up towel, and can be done while sitting or standing.
This movement can be a useful break for people who spend a lot of time typing or using a mouse. It helps to break up the repetitive motions of computer work.
What the grip strengthening works
Grip strengthening exercises work the muscles in your hands, wrists, and forearms. These are the muscles responsible for grasping and holding objects.
How to do it
Starting position: Sit or stand with good posture. Hold a small, soft object like a balled-up towel or a soft ball in your hand, with your forearm resting on your desk or thigh.
- Grasp the object firmly in your hand.
- Squeeze the object with moderate force.
- Hold the squeeze for a few seconds.
- Slowly release your grip.
- Rest for a moment before repeating.
What you should feel
You should feel a moderate effort in the muscles of your hand and forearm as you squeeze. This should not be a straining sensation. Do not continue if you feel any sharp pain.
Common mistakes
- Squeezing too hard or too quickly.
- Holding your breath.
- Not keeping your wrist straight (avoid bending it up, down, or sideways).
Make it easier or harder
- Easier: Use a softer object to squeeze.
- Easier: Squeeze with less force.
- Easier: Do fewer repetitions.
- Harder: Use a firmer object.
- Harder: Increase the number of repetitions or hold the squeeze for longer.
Fitting it into a desk day
This is a quiet, low-visibility exercise perfect for the office. You can do it at your desk while reading, listening on a call, or between tasks without disturbing others.
Quick questions
How long should I hold the squeeze?
Hold the squeeze for a few seconds, between three and five seconds, before slowly releasing your grip.
What can I use for grip strengthening exercises?
You can use a small, soft object that fits in your hand, such as a balled-up towel or a soft ball.
How often can I do this exercise?
You can do this exercise a few times a week. Be sure to take a day of rest in between sessions to allow your muscles to recover.
When to see a doctor or physio
It is a good idea to stop the exercise if you feel certain symptoms. You may need to get checked by a doctor or physical therapist to make sure the movement is right for you.
- Sharp, shooting, or sudden pain in your hand, wrist, or arm.
- Numbness or tingling in your fingers or hand.
- A clicking or locking sensation in your joints.
Skip it or ask first if:
- You have a recent injury to your hand, wrist, or elbow.
- You have a condition like carpal tunnel syndrome, arthritis, or tendonitis, unless cleared by a healthcare provider.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.