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
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.
Pro Tips
•Squeeze as hard as possible for 3-5 seconds per rep rather than doing quick, incomplete squeezes.
•Keep your wrists in a neutral position to target the forearm flexors evenly.
•Use a gripper, stress ball, or thick-handled dumbbell for varied resistance and angles.
Common Mistakes
•Rushing through reps without holding the contraction long enough to fatigue the forearm muscles.
•Bending the wrists during the squeeze, which can strain the wrist tendons.
•Only training grip in one plane when forearm strength requires multiple angles.