Standing Olympic Plate Hand Squeeze
How to do the Standing Olympic Plate Hand Squeeze with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
Biceps
Other
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.
Log it, see it on your body.
Every Standing Olympic Plate Hand Squeeze set you log feeds Ascend's anatomy heatmap, so your forearms volume is visible at a glance, and counts toward your bodyweight-strength tier.
More forearms exercises
Standing Olympic Plate Hand Squeeze: common questions
What muscles does the Standing Olympic Plate Hand Squeeze work?
The Standing Olympic Plate Hand Squeeze primarily works the Forearms. It also recruits the Biceps as supporting muscles.
Is the Standing Olympic Plate Hand Squeeze suitable for beginners?
Yes. The Standing Olympic Plate Hand Squeeze is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Standing Olympic Plate Hand Squeeze a compound or isolation exercise?
The Standing Olympic Plate Hand Squeeze is an isolation exercise, it targets the forearms through a single joint, which makes it useful for focused, targeted work.
How do I do the Standing Olympic Plate Hand Squeeze with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Standing Olympic Plate Hand Squeeze sets, free.
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