Pinpoint
Exercises/Strength
Standing Olympic Plate Hand Squeeze - starting position
Start
Standing Olympic Plate Hand Squeeze - ending position
End

Strength

Standing Olympic Plate Hand Squeeze

beginnerother·isolation·static

Muscles Worked

Primary
Abductor digiti minimi of left handAbductor digiti minimi of right handabductor pollicis brevisabductor pollicis longusadductor pollicisbrachioradialisextensor carpi radialis brevisextensor carpi radialis longusextensor carpi ulnarisextensor digiti minimiextensor digitorumextensor indicisextensor pollicis brevisextensor pollicis longusflexor carpi radialisFlexor digiti minimi brevis of left handFlexor digiti minimi brevis of right handflexor digitorum longusflexor digitorum profundusflexor digitorum superficialisflexor pollicis brevisflexor pollicis longusFlexor retinaculum of left wristFlexor retinaculum of right wristHumeral head of left flexor carpi ulnarisHumeral head of left pronator teresHumeral head of right flexor carpi ulnarisHumeral head of right pronator teresOpponens digiti minimi of left footOpponens digiti minimi of left handOpponens digiti minimi of right footOpponens digiti minimi of right handopponens pollicispalmaris longuspronator quadratusSet of dorsal interossei of left handSet of dorsal interossei of right handSet of lumbricals of left handSet of lumbricals of right handSet of palmar interossei of left handSet of palmar interossei of right handsupinatorThird lumbrical of left footThird lumbrical of right footUlnar head of left flexor carpi ulnarisUlnar head of left pronator teresUlnar head of right flexor carpi ulnarisUlnar head of right pronator teres

How to Perform

1

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.

2

Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.

3

Now raise the plates back to the starting position as you exhale by closing your hands.

4

Repeat for the recommended amount of repetitions prescribed in your program.

Alternatives to Standing Olympic Plate Hand Squeeze

Same muscles, different equipment or difficulty

→

Compare

Standing Olympic Plate Hand Squeeze vs Bottoms-Up Clean From The Hang Position→Standing Olympic Plate Hand Squeeze vs Cable Wrist Curl→Standing Olympic Plate Hand Squeeze vs Dumbbell Lying Pronation→

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