Why it matters

The Grip develops strength and control through its range.

How to do it

Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.
Set a stable starting position appropriate to the movement.
Take up any slack and set your position before the first rep.
Move through the intended range under control from start to finish.
Keep the working muscles under tension rather than using momentum.
Return to the start under control before the next repetition.

Move under control through the full range of the movement.
Keep your torso stable unless the movement itself requires it to move.
Match your effort and range on both sides if the movement works one side at a time.
Follow the machine’s guided lever path smoothly and control the weight back to the stack.

Rushing the movement and losing control of the load or your body.

Rushing hands the work to momentum instead of your muscles.

Instead Slow each repetition down and control both directions.
Using a swing or momentum to get through the hardest point.

Momentum carries you past the point that would build the most strength.

Instead Move deliberately and let the working muscles do the work.
Shortening the range to complete more repetitions.

More reps through less range build less than fewer full-range reps.

Instead Work the full intended range on every rep, even if it means fewer reps.
Letting the weight stack slam down at the bottom.

A slammed stack means gravity did the lowering, not your muscles.

Instead Control the return so the plates settle without banging.

Tempo: Move under control throughout.
Breathing: Breathe steadily and exhale on the effort.
Setting up: Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.
If you are new to it: Start light and learn the movement before adding intensity.
Once it is easy: Add load or range only once the movement is well controlled.