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Forearms · Beginner

Plate Hand Squeeze

Grip-strength drill squeezing the plate to challenge hand and forearm control.

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Plate Hand Squeeze demonstration

Exercise overview

Training details

Forearms

Equipment

Weight Plate

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold a weight plate vertically by pinching its rim between the thumb and fingers of one hand.
  2. 02Stand tall with the wrist neutral and the shoulder relaxed at the side.
  3. 03Allow the fingers to lengthen slightly while maintaining enough pressure to keep the plate secure.
  4. 04Squeeze the thumb and fingers firmly to restore the strongest pinch position.
  5. 05Repeat without letting the plate slip, then set it down safely and switch hands.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPlate Pinch Hold

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist CurlComparable substituteActive Bar Hang

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