Standing Olympic Plate Hand Squeeze
Standing Olympic Plate Hand Squeeze is a isolation strength exercise using other that trains the forearms.
StrengthOtherBeginnerIsolationStatic
Primary muscles: Forearms
Secondary muscles: Biceps
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Standing Olympic Plate Hand Squeeze from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Forearms volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
