TETSUWeighted Standing Hand Squeeze
The Weighted Standing Hand Squeeze is a weighted exercise for the lower arms that primarily targets the forearms, with the biceps and triceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Weighted Standing Hand Squeeze
- Stand with your feet shoulder-width apart and hold a weight in each hand.
- Extend your arms straight in front of you, palms facing each other.
- Squeeze your hands together as hard as you can, engaging your forearms.
- Hold the squeeze for a few seconds, then release.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted Standing Hand Squeeze work?
The Weighted Standing Hand Squeeze primarily targets the forearms. The biceps and triceps work as supporting muscles.
What equipment do I need for the Weighted Standing Hand Squeeze?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Standing Hand Squeeze.
How many sets and reps of the Weighted Standing Hand Squeeze should I do?
3 to 4 sets of 10 to 15 controlled reps of the Weighted Standing Hand Squeeze suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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