▸ Arms
Standing Olympic Plate Hand Squeeze
ForearmsOther
beginner · isolation · strength
Also works: Biceps
A forearms movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
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.
02
Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
03
Now raise the plates back to the starting position as you exhale by closing your hands.
04
Repeat for the recommended amount of repetitions prescribed in your program.