FitCi
Standing Olympic Plate Hand Squeeze is an isolation exercise for the forearms: one joint works, so it comes after the compound lifts to finish the target muscle. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Grip a wide-rimmed plate by its edge with one hand
- Stand tall and let the plate hang at your side
- Keep squeezing the plate hard with your palm
- Hold or walk for the set time (20-45 seconds)
- Release under control when time is up; switch hands
Coaching tip
Squeeze the plate with your whole palm, not just the fingers; the grip battle begins as the clock runs.
Caution
Skip this move or ask a professional first if you have pain or an injury in: wrist. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Dead Hang
- Same muscle, different equipment: Barbell Wrist Curl, Barbell Reverse Wrist Curl, Dumbbell Wrist Curl
More forearms exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.