Standing Olympic Plate Hand Squeeze

Forearms · Other

How to do it

Standing, hold a plate by its **rim** in each hand, arms straight at your sides. Open your hand letting the plate slide to your fingertips, and **close it again curling your fingers** back to a full grip; repeat. It is finger flexor work with the arm hanging, so you also hold the weight the whole time. Start with small plates. The classic mistake is letting the plate drop entirely chasing range: it stays under control, even at the fingertips.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

See all 907 exercises