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Bigger Grip for Bigger Arms The Alpha Grips 3.0 have been designed to quickly convert any bar, dumbbell, and cable attachment into a 3" diameter thick bar. This size is good for advanced lifters with training experience. A thicker diameter bar stimulates more muscle fibers in the hands, forearms, upper arms, and whole upper body through the irradiation effect. This leads to greater and faster muscle size and strength gains.