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Forearms

Standing Olympic Plate Hand Squeeze

Standing Olympic Plate Hand Squeeze (Start)Standing Olympic Plate Hand Squeeze (End)
LevelBeginnerEquipmentOtherMechanicIsolationForceStatic

A static grip exercise where you pinch an Olympic plate between your fingers and thumb to build forearm and hand strength.

Strength
Primary musclesForearms
Secondary musclesBiceps

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Select a plate that you can hold securely and stand with your arms straight at your sides.
  2. 2Place the plate between your fingers and thumb, smooth side out, with your hand wrapped around its rim.

How to perform

  1. 1Pinch the plate as firmly as you can and lift it off the ground.
  2. 2Hold it at your side for 20–30 seconds, keeping your shoulder relaxed.
  3. 3Lower the plate carefully to the floor or a bench.
  4. 4Rest, then switch hands and repeat.

Alternatives

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Stretches for Forearms

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