How to do the Weighted Standing Hand Squeeze
Weighted Standing Hand Squeeze is a beginner single-joint isolation pushing exercise targeting the Forearms in the Lower Arms region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Biceps and Triceps.
Weighted Standing Hand Squeeze demonstration · © GymiaFit
Weighted Standing Hand Squeeze at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Triceps
- Equipment
- Weighted
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Weighted Standing Hand Squeeze step by step
- 1Stand with your feet shoulder-width apart and hold a weight in each hand.
- 2Extend your arms straight in front of you, palms facing each other.
- 3Squeeze your hands together as hard as you can, engaging your forearms.
- 4Hold the squeeze for a few seconds, then release.
- 5Repeat for the desired number of repetitions.
Weighted Standing Hand Squeeze — questions
What muscles does the Weighted Standing Hand Squeeze work?
The Weighted Standing Hand Squeeze primarily targets the Forearms. It also recruits the Biceps, Triceps as secondary movers.
What equipment do I need for the Weighted Standing Hand Squeeze?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Standing Hand Squeeze suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Standing Hand Squeeze?
Wrist Rollerer, Dumbbell Lying Pronation, Dumbbell Lying Pronation On Floor train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Standing Hand Squeeze demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.