Target Muscle

    Forearms

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Strength

    ArmsBody Weight

    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.

    Also Works

    BicepsTriceps

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart and hold a weight in each hand.

    2. 2

      Extend your arms straight in front of you, palms facing each other.

    3. 3

      Squeeze your hands together as hard as you can, engaging your forearms.

    4. 4

      Hold the squeeze for a few seconds, then release.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Forearms Exercises

    Master The Weighted Standing Hand Squeeze with Forge

    Get personalized coaching, form feedback, and workout plans featuring Weighted Standing Hand Squeeze and other exercises tailored to your goals.

    Join the Waitlist