Standing Olympic Plate Hand Squeeze

How to do the Standing Olympic Plate Hand Squeeze

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.

Muscles worked

Role	Muscles
Primary	forearms
Secondary	biceps
Equipment	other equipment
Difficulty	beginner
Type	isolation

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell Seated Dumbbell Palms-Down Wrist Curl Dumbbell Seated Dumbbell Palms-Up Wrist Curl Dumbbell

Harder than the Standing Olympic Plate Hand Squeeze

Plate Pinch intermediate · Other Equipment

Superset the Standing Olympic Plate Hand Squeeze with

Opposing biceps work — alternate sets without extra rest.

Reverse Plate Curls biceps Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps Barbell Curl biceps

Common questions

What muscles does the Standing Olympic Plate Hand Squeeze work?

The Standing Olympic Plate Hand Squeeze primarily works the forearms, with the biceps as secondary movers. Plate Pinch, Kneeling Forearm Stretch, and Cable Wrist Curl train the same muscle, across 6 equipment types.

What equipment do you need for the Standing Olympic Plate Hand Squeeze?

The Right Equipment. Without the right equipment, Dumbbell Lying Pronation, Dumbbell Lying Supination, and Palms-Down Dumbbell Wrist Curl Over A Bench train the same muscle, and 2 of the catalogue's options for this muscle need no equipment.

Is the Standing Olympic Plate Hand Squeeze suitable for beginners?

Yes, the Standing Olympic Plate Hand Squeeze is rated beginner. Plate Pinch are the progressions from here.

Where should the Standing Olympic Plate Hand Squeeze go in a workout?

Late — the Standing Olympic Plate Hand Squeeze is isolation work, so it follows your compounds. Supersetting it with Reverse Plate Curls and Alternate Hammer Curl cuts session time without extra rest.

Similar exercises

Plate Pinch Other Equipment Kneeling Forearm Stretch Bodyweight Cable Wrist Curl Cable Machine Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Finger Curls Barbell