Best grip strengthening exercises? My forearms give out before my back

@GriplessWonder

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17.2.2026

I've been training for about 4 months now and I'm hitting a frustrating plateau. During pull-up sets, my forearms and grip give out way before my back is actually fatigued.

For context: - I can do about 6-7 pull-ups before grip fails - Dead hang max is around 45 seconds - I have pretty small hands (can barely wrap around a standard bar)

I've tried chalk which helps a bit, but I feel like my grip is the main thing holding back my progress. Anyone dealt with this? What exercises helped you build forearm/grip strength specifically for bar work?

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@HangTime_ProWeit fortgeschritten

17.2.2026

This is super common, especially in the first 6 months. Your back muscles adapt faster than your grip because they're bigger muscle groups. Here's what helped me: Dead Hangs - Do these every day. Start with 3x max holds, eventually work up to 60+ seconds. Farmer's Walks - Grab heavy dumbbells/kettlebells and walk. 3 sets of 30-40 meters. Towel Pull-ups - Throw a towel over the bar and grip that instead. Brutal but effective. Rice Bucket - Fill a bucket with rice and do various hand exercises in it. Sounds weird, works amazing. Give it 6-8 weeks of consistent grip work and you'll notice a huge difference.

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@SmallHandsGangFortgeschritten

17.2.2026

Fellow small hands person here! A few things that specifically helped me: 1. Fat Gripz - These attachments make the bar thicker. Sounds counterintuitive but training with thick bars makes normal bars feel easy. 2. Finger hangs - Hang with just your fingertips (on a ledge or hangboard). Start easy! 3. Wrist curls - Don't neglect these. Strong wrists = better grip endurance. Also, have you tried hook grip? It's uncomfortable at first but removes a lot of the grip limitation.

Best grip strengthening exercises? My forearms give out before my back

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