Standing Olympic Plate Hand Squeeze

Also called plate grip squeeze, plate finger curl and plate hand squeeze.

Works

Forearms, plus biceps

Equipment

Other kit

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
2. Now raise the plates back to the starting position as you exhale by closing your hands.
3. Repeat for the recommended amount of repetitions prescribed in your program.

Cues

• Hold the plates by the rim.
• Let them roll to your fingertips.
• Squeeze back to a full grip.
• Arms long, shoulders down.

Common mistakes

• Dropping the plates.
• Shrugging the shoulders.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.

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