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Forearms · Weighted · Beginner

How to do Weighted Standing Hand Squeeze

The weighted standing hand squeeze is an exercise targeting the forearms, performed by squeezing weights in each hand while standing. This movement helps to improve grip strength and forearm endurance.

Weighted Standing Hand Squeeze demonstration
Primary muscle
Forearms
Also works
Biceps and Triceps
Equipment
Weighted
Level
Beginner
Category
Forearms

How to do Weighted Standing Hand Squeeze, step by step

  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

Weighted Standing Hand Squeeze works your forearms as the main mover, with help from your biceps and triceps.

Track Weighted Standing Hand Squeeze in SPLYT

Weighted Standing Hand Squeeze is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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