Standing Olympic Plate Hand Squeeze
A beginner isolation strength exercise that works the forearms.
Starting position
End position
How to Do 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
Alternatives to Standing Olympic Plate Hand Squeeze
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Standing Palms-Up Barbell Behind The Back Wrist Curl
A beginner isolation strength exercise that works the forearms, using a barbell.
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2
Cable Wrist Curl
A beginner isolation strength exercise that works the forearms, using a cable machine.
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3
Finger Curls
A beginner isolation strength exercise that works the forearms, using a barbell.
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4
Palms-Down Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
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5
Palms-Down Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
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6
Palms-Up Barbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
-
7
Palms-Up Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
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8
Plate Pinch
An intermediate isolation strength exercise that works the forearms.
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9
Seated Dumbbell Palms-Down Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
-
10
Seated Dumbbell Palms-Up Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
Frequently Asked Questions
What muscles do standing olympic plate hand squeeze work?
Standing Olympic Plate Hand Squeeze primarily works the forearms. The biceps assist as secondary muscles.
What equipment do I need for standing olympic plate hand squeeze?
The source dataset does not record equipment for standing olympic plate hand squeeze. Check the instructions above before you set up.
Standing Olympic Plate Hand Squeeze: is it suitable for beginners?
Yes. Standing Olympic Plate Hand Squeeze is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of standing olympic plate hand squeeze?
Standing Palms-Up Barbell Behind The Back Wrist Curl, Cable Wrist Curl, Finger Curls train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my standing olympic plate hand squeeze reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; standing olympic plate hand squeeze can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Standing Olympic Plate Hand Squeeze with AI
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