Grip & forearm training

Grip & Forearm Strength Standards

Find out how your hangs, carries, and wrist curls measure up. Check your grip and forearm performance, see your strength level, and choose a target for your next training block.

29: calculators
4: calculator groups
Free: instant results

Make grip training easier to track. Time a dead hang, record a Farmer’s Walk, or use a wrist-curl set to see where you stand on Endura’s standards. Your result gives that exercise a clear starting point and a goal you can come back to.

Our most popular grip and forearm calculators

Start with our Farmer’s Walk calculator to check your carrying strength. A bar and a timer are enough for the Dead Hang; choose Dumbbell Wrist Curl for a forearm strength check from your training log.

30-second carry

Farmer’s Walk

See how your carrying strength measures up. Enter the total weight you carried in both hands for a continuous 30-second walk and find your strength level.

Check my Farmer’s Walk

Timed bodyweight hold

Dead Hang

Find out how your hang time measures up. Enter a strict dead-hang time to see your level and get a goal for your next grip-training block.

Check my hang time

Strength standards

Dumbbell Wrist Curl

Give your forearm workouts a measurable target. Use your completed wrist-curl set to see your strength level; this tool takes the combined dumbbell weight.

Check my wrist curls

Choose your grip challenge

Start with an exercise you already train, or choose a hang, carry, or hold you can repeat to follow your progress.

Your goal	Recommended calculator
See how strong my 30-second Farmer’s Walk is	Farmer’s Walk Strength Standards Calculator
Find out how my dead-hang time measures up	Dead Hang Strength Standards Calculator
Check my hang with added weight	Weighted Dead Hang Strength Standards Calculator
Get a target for my plate-pinch hold	Plate Pinch Hold Strength Standards Calculator
Check my plate-pinch carrying performance	Plate Pinch Carry Strength Standards Calculator
See my barbell wrist-curl strength level	Barbell Wrist Curl Strength Standards Calculator
See my dumbbell wrist-curl strength level	Dumbbell Wrist Curl Strength Standards Calculator

Give your grip training a measurable goal

Try a weighted hang, a plate pinch, or a forearm exercise. Choose one you can repeat and use your result as a starting point.

Weighted hold

Weighted Dead Hang

Take your hang progress beyond time alone. Enter added weight and hold time to get a strength score you can compare with future weighted hangs.

Check my weighted hang

Weighted hold

Plate Pinch Hold

Put your pinch grip to the test. Enter the plate weight and hold time to see how your performance compares with Endura’s targets.

Check my pinch hold

Strength standards

Finger Curl

Get a strength benchmark for your finger curls. Check a completed set and use the result to follow your progress in this grip exercise.

Check my finger curls

Strength standards

Cable Wrist Curl

Track forearm strength on your cable station. Check your wrist-curl set and use the result to set a goal for future sessions on the same setup.

Check my cable wrist curl

Weighted hold

Dumbbell Farmer's Hold

See how your grip performs in a stationary dumbbell hold. Enter the weight and time to get a result you can aim to improve on your next check.

Check my Farmer’s Hold

Explore more grip and forearm exercises

Find the wrist-curl variation, hold, or gripper you train. Browse by equipment, or search the full collection here.

Hangs, carries & grip exercises 2 calculators

Find a measurable grip-training goal with a hang, carry, pinch, hold, or gripper test.

Plate Pinch Carry Strength Standards Calculator Carry benchmark
Give this carrying or distance exercise a performance target you can track. Use the calculator’s weight and position instructions for a repeatable result.
Plate Loaded Gripper Strength Standards Calculator Strength standards
See how your plate loaded gripper compares with Endura’s strength standards. Enter the machine’s total active plate resistance using its documented weight convention.

Barbell wrist curls 7 calculators

Check your forearm strength with barbell wrist curls. Find seated, bench-supported, reverse, and behind-the-back variations.

Barbell Wrist Curl Strength Standards Calculator Strength standards
See how your barbell wrist curl compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.
Standing Palms Up Barbell Behind The Back Wrist Curl Strength Standards Calculator Strength standards
See how your standing palms up barbell behind the back wrist curl compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.
Barbell Reverse Wrist Curl Strength Standards Calculator Strength standards
See how your barbell reverse wrist curl compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.
Palms Down Wrist Curl Over A Bench Strength Standards Calculator Strength standards
See how your palms down wrist curl over a bench compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.
Palms Up Barbell Wrist Curl Over A Bench Strength Standards Calculator Strength standards
See how your palms up barbell wrist curl over a bench compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.
Seated Palm Up Barbell Wrist Curl Strength Standards Calculator Strength standards
See how your seated palm up barbell wrist curl compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.
Seated Palms Down Barbell Wrist Curl Strength Standards Calculator Strength standards
See how your seated palms down barbell wrist curl compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

Dumbbell wrist curls 7 calculators

Track your wrist-curl strength with dumbbells. Choose your palm position and support setup.

Dumbbell Reverse Wrist Curl Strength Standards Calculator Strength standards
See how your dumbbell reverse wrist curl compares with Endura’s strength standards. Enter the weight of one dumbbell, not the combined pair.
Dumbbell Seated Wrist Curl (Neutral Grip) Strength Standards Calculator Strength standards
See how your dumbbell seated wrist curl (neutral grip) compares with Endura’s strength standards. Enter the combined weight of both dumbbells.
Dumbbell Seated Wrist Curl Strength Standards Calculator Strength standards
See how your dumbbell seated wrist curl compares with Endura’s strength standards. Enter the weight of one dumbbell, not the combined pair.
Palms Down Dumbbell Wrist Curl Over A Bench Strength Standards Calculator Strength standards
See how your palms down dumbbell wrist curl over a bench compares with Endura’s strength standards. Enter the weight of one dumbbell and your completed reps.
Palms Up Dumbbell Wrist Curl Over A Bench Strength Standards Calculator Strength standards
See how your palms up dumbbell wrist curl over a bench compares with Endura’s strength standards. Enter the weight of one dumbbell and your completed reps.
Seated Dumbbell Palms Down Wrist Curl Strength Standards Calculator Strength standards
See how your seated dumbbell palms down wrist curl compares with Endura’s strength standards. Enter the combined weight of both dumbbells and your completed reps.
Seated Dumbbell Palms Up Wrist Curl Strength Standards Calculator Strength standards
See how your seated dumbbell palms up wrist curl compares with Endura’s strength standards. Enter the combined weight of both dumbbells and your completed reps.

Cable & Smith-machine wrist curls 5 calculators

Get a forearm strength benchmark on your cable or Smith machine. Use the same station and setup for future checks.

Cable Behind the Back Wrist Curl Strength Standards Calculator Strength standards
See how your cable behind the back wrist curl compares with Endura’s strength standards. Enter the total selected or measured cable resistance at the attachment.
Cable Reverse Wrist Curl Strength Standards Calculator Strength standards
See how your cable reverse wrist curl compares with Endura’s strength standards. Enter the inline-measured resistance at the attachment, not the printed stack weight.
Seated Two Arm Palms Up Low Pulley Wrist Curl Strength Standards Calculator Strength standards
See how your seated two arm palms up low pulley wrist curl compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.
Smith Machine Behind the Back Wrist Curl Strength Standards Calculator Strength standards
See how your smith machine behind the back wrist curl compares with Endura’s strength standards. Enter the total Smith bar-and-plates resistance, including the machine’s stated starting bar resistance.
Smith Machine Wrist Curl Strength Standards Calculator Strength standards
See how your smith machine wrist curl compares with Endura’s strength standards. Enter the total Smith bar-and-plates resistance, including the machine’s stated starting bar resistance.

Build a grip progress log

Pick a test you can repeat, record the result, and give yourself a clear target to beat.

Choose a test you can repeat

A dead hang needs a bar and timer. Carries and wrist curls give you other ways to track progress with the equipment you use.

Record the right result

Hangs and holds use time; wrist curls and grippers use repetitions. Carries have their own distance or time rules, including the Farmer’s Walk’s continuous 30-second protocol.

Keep your setup familiar

Use the same handle, plate shape, hand position, and equipment for repeat checks. That makes a change in your result easier to interpret.

Set a goal for your next check

Use the calculator’s targets and your previous result to choose what to work on. Track hang time, carrying performance, and wrist-curl strength as separate exercises.

Explore Endura calculators

Dumbbell strength calculators Back strength calculators Browse every Endura calculator How Endura calculates strength standards