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How to do Standing Olympic Plate Hand Squeeze

Primary muscle: Forearms

ForearmsBeginnerOtherIsolation
Standing Olympic Plate Hand Squeeze start and end positionStanding Olympic Plate Hand Squeeze start and end position

Step-by-step

  1. Grip a wide-rimmed plate by its edge with one hand
  2. Stand tall and let the plate hang at your side
  3. Keep squeezing the plate hard with your palm
  4. Hold or walk for the set time (20-45 seconds)
  5. 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.

More forearms exercises

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