Grip strength is one of the most foundational elements of human movement and performance. But within this seemingly simple function lies a critical—and often neglected—detail: the role of the ulnar side of the hand in producing full-body strength, stability, and resilience.
When people train grip, they often default to emphasizing the thumb, which plays a central role in pinching, picking up, and manipulating objects. As the largest and most dexterous digit, it naturally becomes the focal point. This leads to a bias toward the radial side of the hand, where most unconsciously direct their effort—leaving the ulnar side undertrained and underutilized.
But if you ignore the ulnar side—the pinky-side of the hand and forearm—you’re leaving significant strength potential untapped.
🧭 Why the Ulnar Side Matters
The ulnar side includes:
The 4th and 5th digits (ring and pinky fingers)
The hypothenar eminence (the muscular pad at the base of the pinky)
The flexor carpi ulnaris, ulnar half of flexor digitorum profundus, and supporting wrist and forearm structures
These structures are critical for:
Wrist and hand flexion
Supination and torque production
Grip endurance during prolonged holds
Full-hand engagement during strength tasks
Ignoring this side of the hand is like skipping leg day for your grip.
🧠 Strength Requires Symmetry: Evidence for Ulnar Engagement
Research confirms that maximal grip strength isn't just about the radial digits. A 2020 study in the Journal of Biomechanics showed that the ulnar-side flexors (particularly the flexor carpi ulnaris and the ulnar portion of the flexor digitorum profundus) are heavily activated during peak grip efforts [1]. These muscles become even more important during sustained grip holds, where fatigue resilience matters more than peak force.
Another study in Clinical Biomechanics (2018) found that in tasks like carrying heavy loads or hanging from bars, the entire hand must contribute, and loss of engagement from the ulnar side significantly compromised total grip time and safety [2].
🧗♂️ Ulnar Grip in Action: Real Demands and How to Train Them
High-level grip demands in both the gym and sport don’t rely solely on the thumb or index finger. To truly excel at pulling, lifting, and hanging tasks, you need the full hand engaged—especially the often-overlooked ulnar side.
Below are key movements where the ulnar grip matters most, along with training strategies to build strength in those same patterns:
🏋️♂️ Heavy Deadlifts
Without full-hand engagement—especially from the pinky and ring fingers—the bar will roll out of your grip. These ulnar digits act as anchors, maintaining hold when radial-side fatigue sets in.
👉 Train It:
Barbell Torque and Lift: Compress the pinky side of your hand into the bar, apply crushing grip force, and screw your shoulders into their sockets to create full-body tension and stability. Once established, maintain this connection throughout the lift.
🧍♂️ False Grip Pulls: Building Ulnar-Side Strength Through Full-Range Tension
False grip pulls are a highly effective way to develop strength and control on the ulnar side of the hand and wrist. By anchoring the wrist over gymnastic rings and maintaining a flexed wrist position throughout the movement, these pulls place high demand on the hypothenar eminence, flexor carpi ulnaris, and the 4th and 5th finger flexors—areas often undertrained in standard grip work. This variation shifts the effort away from the thumb-dominant radial side and reinforces full-hand engagement.
👉 Train It:
False Grip Ring Rows: Establish ulnar-side engagement in a horizontal plane.
False Grip Overhead Hangs (with and without Foot Support): Build static strength and endurance at the wrist and hypothenar pad.
False Grip Pull-Ups: Pull through full range while maintaining wrist flexion and hypothenar compression.
False Grip Muscle-Ups: Advanced integration of grip, wrist, and full-body coordination under ulnar-side tension.
💡 Coaching Tip:
Keep constant pressure through the hypothenar pad and avoid letting your grip drift toward the thumb. Initiate the pull from the pinky-side connection for maximal transfer up the chain.
🚶♂️ Carries with Ulnar Emphasis: Flexed Wrist + Pistol Grip Combo
Combining a flexed wrist with a pistol grip—where the thumb and index are extended—forces the load onto the hypothenar eminence and ulnar digits, isolating and strengthening them under tension.
👉 How To:
Carry a dumbbell or kettlebell with the wrist slightly flexed.
Extend the thumb and index finger (like a “pistol”), gripping only with the middle, ring, and pinky fingers.
Focus on keeping the load balanced through the pinky-side of the palm.
💡 Progression:
Walk for time or distance, and increase load gradually, making the maintenance of the grip the priority.
🌀 Indian Club Training (Pistol Grip Variations)
Indian clubs offer a dynamic way to train the wrist and grip together. Using a pistol grip (thumb and index extended) during swings shifts demand to the ulnar stabilizers while improving shoulder, elbow, and wrist coordination.
👉 Train It:
Use light-to-moderate Indian clubs with a pistol grip.
Focus on circular or figure-8 patterns with controlled deceleration—pinky-side control is key here.
Maintain slight wrist flexion during the swing to increase hypothenar activation.
💡 Bonus: This method also reinforces forearm pronation/supination mechanics while increasing grip endurance and neural control.
🎯 Final Thought
By layering real-world movement with targeted training that isolates and strengthens the ulnar side, you not only enhance your grip but also protect against imbalances, overuse, and early fatigue. Training the pinky-side of your hand might be the smallest change you make—but it could unlock your biggest gains in pulling strength, grip durability, and injury resilience.
📚 References
Vigouroux, L., Quaine, F., & Labarre-Vila, A. (2020). Muscle usage and strength profile in elite rock climbers during gripping. Journal of Biomechanics, 104, 109722. https://doi.org/10.1016/j.jbiomech.2020.109722
Budoff, J. E., Logan, A. J., et al. (2018). Functional grip performance and muscle activation during load carriage. Clinical Biomechanics, 54, 48–54. https://doi.org/10.1016/j.clinbiomech.2018.03.001