Breathing
Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.
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The Standing Olympic Plate Hand Squeeze primarily works the forearms, with the biceps supporting the movement. It is a strength movement performed with other.
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Movement instructions
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.
Technique guidance
Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Standing Olympic Plate Hand Squeeze sessions.
Weight, duration and completed sets.
Example: a 20-second hold using 10 kg. Save both numbers, because a load change changes the comparison.
Compare hold time at a similar load, or load at a similar duration. Keep equipment and the held position consistent.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Forearms is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the forearms using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
