Hominin · exercise
Standing Olympic Plate Hand Squeeze
Standing Olympic Plate Hand Squeeze is a beginner strength exercise. It works the forearms, with help from the biceps.
beginnerotherstatic movementisolationstrength
- Main muscles
- forearms
- Also works
- biceps
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Wrist Roller · other, beginner
- Plate Pinch · other, intermediate
- Cable Wrist Curl · cable, beginner
- Finger Curls · barbell, beginner
- Palms-Down Dumbbell Wrist Curl Over A Bench · dumbbell, beginner
- Palms-Down Wrist Curl Over A Bench · barbell, beginner
- Palms-Up Barbell Wrist Curl Over A Bench · barbell, beginner
- Palms-Up Dumbbell Wrist Curl Over A Bench · dumbbell, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).