10 Best Lever Gripper Hands Alternatives for Limited Equipment

Ranked Lever Gripper Hands Alternatives

10 substitutes, ranked by how closely each one matches the Lever Gripper Hands on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Weighted Standing Hand Squeeze

   88% match

   • Forearms
   • Weighted
   • Beginner
   • Isolation

   Pick this when you want to work the forearms with more balance to manage.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a weight in each hand.
   2. Extend your arms straight in front of you, palms facing each other.
   3. Squeeze your hands together as hard as you can, engaging your forearms.
   4. Hold the squeeze for a few seconds, then release.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: forearms, the same as the Lever Gripper Hands
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Lever Gripper Hands
   • Balance: harder to stay steady on than the Lever Gripper Hands
2. 

   2. Plate Pinch

   78% match

   • Forearms
   • Other
   • Beginner
   • Isolation

   Pick this when you want a harder version that still works the forearms.

   How to perform this exercise

   1. Grab two wide-rimmed plates and put them together with the smooth sides facing outward
   2. Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
   3. Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
   4. Repeat for the recommended amount of sets prescribed in your program.
   5. Switch arms and repeat the movements.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: forearms, the same as the Lever Gripper Hands
   • Body position: standing, the same as the Lever Gripper Hands
   • Balance: harder to stay steady on than the Lever Gripper Hands
3. 

   3. Standing Olympic Plate Hand Squeeze

   78% match

   • Forearms
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
   2. Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
   3. Now raise the plates back to the starting position as you exhale by closing your hands.
   4. Repeat for the recommended amount of repetitions prescribed in your program.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: forearms, the same as the Lever Gripper Hands
   • Body position: standing, the same as the Lever Gripper Hands
   • Balance: harder to stay steady on than the Lever Gripper Hands
4. 

   4. Farmer's Walk

   77% match

   • Forearms
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
   2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
   3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: forearms, the same as the Lever Gripper Hands
   • Body position: standing, the same as the Lever Gripper Hands
   • Balance: harder to stay steady on than the Lever Gripper Hands
5. 

   5. Plank

   60% match

   • Abs
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the abs rather than the forearms.

   How to perform this exercise

   1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
   2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not standing
6. 

   6. Sled Drag - Harness

   57% match

   • Quads
   • Sled
   • Intermediate
   • Compound

   A looser match: it works the quads rather than the forearms.

   How to perform this exercise

   1. To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
   2. Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: quads, not forearms
   • Body position: standing, the same as the Lever Gripper Hands
   • Balance: harder to stay steady on than the Lever Gripper Hands
7. Play demonstration

   7. Smith Standing Back Wrist Curl

   57% match

   • Forearms
   • Smith-machine
   • Beginner
   • Isolation

   A good swap when you have a Smith machine to work with, and it still works the forearms.

   How to perform this exercise

   1. Stand facing the smith machine with your feet shoulder-width apart.
   2. Grasp the barbell with an overhand grip, hands shoulder-width apart.
   3. Keep your back straight and your elbows close to your body.
   4. Slowly curl your wrists upwards, bringing the barbell towards your body.
   5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Lever Gripper Hands
   • Equipment: a machine, the same as the Lever Gripper Hands
   • Body position: standing, the same as the Lever Gripper Hands
8. 

   8. Standing Palms-up Barbell Behind The Back Wrist Curl

   51% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
   2. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
   3. While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
   4. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
   5. Repeat for the recommended amount of repetitions.
   6. When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Lever Gripper Hands
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Lever Gripper Hands
9. Play demonstration

   9. Smith Seated Wrist Curl

   49% match

   • Forearms
   • Smith-machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench in front of a Smith machine with your feet flat on the ground.
   2. Grasp the barbell with an underhand grip, hands shoulder-width apart.
   3. Rest your forearms on your thighs, allowing your wrists to hang off.
   4. Slowly curl your wrists upward, bringing the barbell towards your forearms.
   5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Lever Gripper Hands
   • Equipment: a machine, the same as the Lever Gripper Hands
   • Body position: seated, not standing
10. Play demonstration

    10. Barbell Standing Back Wrist Curl

    46% match

    • Forearms
    • Barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
    2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
    3. Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
    4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: forearms, the same as the Lever Gripper Hands
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Lever Gripper Hands