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Exercise 0854 · REF bjqbauy

Weighted Standing Hand Squeeze exercise animation

Weighted Standing Hand Squeeze

Category
Lower Arms
Equipment
Weighted
Target
Forearms

A hand squeeze with added weight or resistance trains grip strength directly, which matters more than most lifters realize since grip is often the actual limiting factor on deadlifts, rows, and pull-ups long before the target muscles fail. It's a simple, isolated way to build grip endurance without needing specialized grippers. Consistency across sessions matters more here than any single heavy squeeze.

How to Do the Weighted Standing Hand Squeeze

  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.

Muscles Worked

The Weighted Standing Hand Squeeze primarily targets the Forearms, with Biceps as the primary synergist muscle group, along with the Triceps.

More Lower Arms Exercises

Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms

Equipment Alternatives

Don't have weighted? These target the same forearms with different equipment.

Modified Push Up To Lower Arms Modified Push Up To Lower Arms Body Weight · Forearms Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms

FAQ

What muscles does the Weighted Standing Hand Squeeze work?
The Weighted Standing Hand Squeeze primarily targets the forearms, with the biceps and triceps assisting.
What equipment do I need for the Weighted Standing Hand Squeeze?
The Weighted Standing Hand Squeeze is done with a weighted.
What's a good alternative to the Weighted Standing Hand Squeeze?
If you don't have access to a weighted, the Modified Push Up To Lower Arms targets the same forearms using body weight instead.