weighted standing hand squeeze

A lower arms exercise targeting the forearms, performed with weighted.

weighted standing hand squeeze demonstration
weighted standing hand squeeze — demonstration

Body part

Lower Arms

Equipment

Weighted

Target muscles

Forearms

Secondary muscles

Biceps, Triceps

How to do weighted standing hand squeeze

  1. Stand with your feet shoulder-width apart and hold a weight in each hand.

  2. Extend your arms straight in front of you, palms facing each other.

  3. Squeeze your hands together as hard as you can, engaging your forearms.

  4. Hold the squeeze for a few seconds, then release.

  5. Repeat for the desired number of repetitions.

Muscles worked

Primary (target)

Forearms

Secondary

BicepsTriceps

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Track weighted standing 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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Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →