maratoolStanding Olympic Plate Hand Squeeze
How to do the standing olympic plate hand squeeze
- 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.
- Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
- Now raise the plates back to the starting position as you exhale by closing your hands.
- Repeat for the recommended amount of repetitions prescribed in your program.
Muscles worked
The prime movers are the forearm flexors and extensors, which move the wrist and keep the hand closed around whatever you are holding.
Nothing travels, but holding the position is not the target muscle’s job alone: the biceps add force at the elbow.
How this movement works
You get into position and hold. One joint sets the angle and one muscle group takes the tension, so the load stays exactly where you put it. Hold for time, breathe normally, and come out the moment the position drifts: a shape that has quietly shifted is no longer training what you set it up to train.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
These train the forearms too, using equipment this one does not:
- Standing Palms-Up Barbell Behind The Back Wrist Curlbarbell
- Wrist Circlesbody only
- Bottoms-Up Clean From The Hang Positionkettlebell
- Cable Wrist Curlcable
- Dumbbell Lying Pronationdumbbell
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 25 forearms exercises in this database, 18 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.