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Standing Olympic Plate Hand Squeeze

A beginner strength exercise for the forearms, done with a other equipment.

Standing Olympic Plate Hand Squeeze: starting positionStanding Olympic Plate Hand Squeeze: finishing position
Main muscles
Forearms
Also works
Biceps
Equipment
Other equipment
Level
Beginner
Type
Isolation
Movement
Static

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Olympic Plate Hand Squeeze

Questions

What muscles does the Standing Olympic Plate Hand Squeeze work?

Mainly the forearms, with the biceps helping.

Is the Standing Olympic Plate Hand Squeeze good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Standing Olympic Plate Hand Squeeze?

Good alternatives that train the forearms: Wrist Roller, Plate Pinch, Cable Wrist Curl or Finger Curls.

How many sets and reps of the Standing Olympic Plate Hand Squeeze should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).