Standing Olympic Plate Hand Squeeze

ForearmsOtherBeginnerIsolation

Standing Olympic Plate Hand Squeeze — start position — START

Standing Olympic Plate Hand Squeeze — finish position — FINISH

How to do it

01To 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.
02Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
03Now raise the plates back to the starting position as you exhale by closing your hands.
04Repeat for the recommended amount of repetitions prescribed in your program.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With cable

Cable Wrist Curl

With dumbbell

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

With barbell

Finger Curls Palms-Down Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

Put it in a program.

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