Fat Gripz - Thick Bar Grips for Dumbbells and Barbells
Fat Gripz - Thick Bar Grips for Dumbbells and Barbells
Fat Gripz turn the bars you already train with into thick bars. Wrap a pair around a dumbbell, barbell, pull-up bar or cable handle and every curl, row, press and hold becomes a grip exercise too. They suit lifters who want bigger forearms and a stronger grip without buying an axle or new dumbbells, and grip sport athletes who need to get used to thick handles before competition.
- Three sizes: One (1.75"), Pro (2.25") and Extreme (2.75") outer diameter.
- Fits what you own: wraps around regular barbells, dumbbells, pull-up and chin-up bars, cable attachments and machine handles.
- Stays put: a slit down one side lets each grip open, slide on and close around the bar, so it holds firm instead of spinning.
- Tough compound: made from a proprietary military-grade rubber-like compound that the manufacturer says will not wear out or compress.
What It Trains
A standard barbell, dumbbell or chin-up bar handle is about 1 inch thick. Doubling that diameter or more means your fingers can no longer wrap around the bar comfortably, so your hand, wrist and forearm muscles have to work much harder to hold the same weight. The result is grip work built into the lifts you already do: crush and support grip on rows, deadlifts and holds, plus extra forearm and upper arm demand on curls and hammer curls. Arm wrestlers use thick bar curls and hammer curls for the same reason.
Which Size to Start With
- Pro (2.25", blue): the most popular size and the manufacturer's recommendation if you are unsure. Start here for most curls, rows and presses.
- One (1.75", black): the smallest step up from a standard bar. Choose it if you want an easier first jump into thick bar training, or for heavier pulls where 2.25" is too much for now.
- Extreme (2.75", orange): built for strength athletes chasing serious thick bar strength. The manufacturer suggests starting with the Pro first. Pick Extreme if you already train with thick handles or are preparing for an event that uses it.
How to Use
- Open the slit and press the grip onto the handle so the bar sits fully inside it.
- Hold the grip with the slit facing your hand and center your hand on it.
- Train your normal exercise, starting lighter than usual; the first session will feel harder than you expect.
- Pull the grips off after the set and pack them in your gym bag.
Beginner protocol (from the Fat Gripz quick start guide): twice a week, at the start of your workout, do standing dumbbell curls and standing hammer curls with Fat Gripz on. Three sets of each, resting 45 seconds: 20 reps light, 15 reps a little heavier, 10 reps heavier again. Add a rep or a little weight when you can. Once your hands adapt, more experienced lifters can keep the first heavy set without grips and put them on for the rest.
Fat Gripz vs ConeGrip
Both add thickness to a bar, but they do different jobs. Fat Gripz are straight cylinders in three fixed diameters, so you get an even thick handle for any lift and a clear progression from One to Pro to Extreme. The ArmSport ConeGrip tapers from 2.75" to 2", and is aimed at arm wrestlers who want extra biceps, brachialis and wrist work from their curls. For general thick bar training and grip sport preparation, start with Fat Gripz; add ConeGrips if arm wrestling is your focus.
What's Included
- 1 pair (2 grips) of Fat Gripz in the size you choose: One, Pro or Extreme
Specs
| Model | Outer diameter | Color | Shipping weight (pair) |
|---|---|---|---|
| One | 1.75" (4.5 cm) | Black | 0.75 lb |
| Pro | 2.25" (5.7 cm) | Blue | 1.5 lb |
| Extreme | 2.75" (7 cm) | Orange | 2.25 lb |
Material: proprietary military-grade rubber-like compound. Fits: barbells, dumbbells, pull-up and chin-up bars, cable attachments and machine handles.
FAQ
Will Fat Gripz spin or slide on the bar?
They are designed to sit solid on the bar, as if they were part of it. Push the grip fully onto the handle so the slit closes around it, and keep the slit facing your palm.
Will they fit my barbell and dumbbells?
They are made to wrap regular handles. The manufacturer notes that a standard barbell, dumbbell or chin-up bar handle is about 1 inch thick, which covers most gym bars.
Should I use them on every exercise?
No. Start with curls, hammer curls and rows for a few weeks, then add them to more lifts as your hands adapt. Heavy compound lifts are easier to program if you keep your first heavy set without grips.
Which size is used in grip sport competition?
The Armlifting USA Winter Clash for Cash contest uses genuine orange Fat Gripz Extreme for its deadlift event. If you plan to compete, train with the Extreme, or grab the Winter Clash for Cash Package (Set 2) to prepare for the contest.
Can I start with the Extreme?
You can, but the manufacturer recommends starting with the Pro. Extreme is a big jump in thickness and will limit how much weight you can hold at first.
How should I store and carry them?
They are compact enough to throw in a gym bag. The compound does not wear out or compress, so they keep their shape between sessions.
New to grip training? Read The Complete Guide to Grip Training Equipment, then browse more tools in Lifting & General Strength and Grip Sport & Armlifting.