GymPlan AIStanding Olympic Plate Hand Squeeze
Standing Olympic Plate Hand Squeeze is a beginner isolation exercise that mainly works your forearms, with help from your biceps.
💪 Forearms🏋️ Other📈 Beginner🔗 Isolation🎯 3 sets of 20-60 seconds
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
Primary: ForearmsSecondary: Biceps
Sets and reps
Hold or work for 20-60 seconds, 3 sets, resting 45-60 seconds. Add 5-10 seconds a week as it gets easier.
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Start your free trialStanding Olympic Plate Hand Squeeze alternatives
Exercises that train the same main muscle, including options with other equipment.
Wrist CurlDumbbell · Beginner
Finger CurlsBarbell · Beginner
Cable Wrist CurlCable · Beginner
Plate PinchOther · Intermediate
Bottoms-Up Clean From The Hang PositionKettlebell · Intermediate
Dumbbell Lying PronationDumbbell · IntermediateFAQ
What muscles does the standing olympic plate hand squeeze work?
It mainly works your forearms; your biceps assist.
How many sets and reps of standing olympic plate hand squeeze should I do?
Hold or work for 20-60 seconds, 3 sets, resting 45-60 seconds. Add 5-10 seconds a week as it gets easier.
Is the standing olympic plate hand squeeze good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.