Standing Olympic Plate Hand Squeeze

Standing Olympic Plate Hand Squeeze is a beginner-level isolation in the strength category that primarily works the forearms. It also recruits the biceps. It is performed with other equipment.

How to do it

1. 1To 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. 2Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
3. 3Now raise the plates back to the starting position as you exhale by closing your hands.
4. 4Repeat for the recommended amount of repetitions prescribed in your program.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.