Standing Olympic Plate Hand Squeeze

A lower arms exercise targeting the forearms.

Standing Olympic Plate Hand Squeeze demonstration
Standing Olympic Plate Hand Squeeze — demonstration

Body part

Lower Arms

Equipment

Other

Target muscles

Forearms

Secondary muscles

Biceps

How to do Standing Olympic Plate Hand Squeeze

  1. 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.

  2. Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.

  3. Now raise the plates back to the starting position as you exhale by closing your hands.

  4. Repeat for the recommended amount of repetitions prescribed in your program.

Muscles worked

Primary (target)

Forearms

Secondary

Biceps

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Track Standing Olympic Plate Hand Squeeze in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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