Weighted Standing Hand Squeeze

Also known as: standing weighted hand squeeze

Intermediate

Forearms

Weighted

Use added external load to build muscle you built on purpose: Weighted Standing Hand Squeeze finishes an arm session cleanly.

How to do Weighted Standing Hand Squeeze

Stand with your feet shoulder-width apart and hold a weight in each hand.
Extend your arms straight in front of you, palms facing each other.
Squeeze your hands together as hard as you can, engaging your forearms.
Hold the squeeze for a few seconds, then release.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises

Weighted Standing Hand Squeeze Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Secure the load before the set so form does not shift.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Drop the weight and finish clean if position slips.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Add the smallest increment that still feels different.

Common Weighted Standing Hand Squeeze Mistakes

Holding the weight where it drags you out of position

Keep the load close to your centre so posture does not change.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Weighted Standing Hand Squeeze

Easier progression

Dumbbell Lying Supination

Harder progression

Dumbbell Seated One Arm Rotate

Swap Weighted Standing Hand Squeeze For

Dumbbell Reverse Wrist Curl

Barbell Wrist Curl

Band Reverse Wrist Curl

Weighted Standing Hand Squeeze — Frequently Asked Questions

How do you do the Weighted Standing Hand Squeeze?

Stand with your feet shoulder-width apart and hold a weight in each hand. Extend your arms straight in front of you, palms facing each other. Squeeze your hands together as hard as you can, engaging your forearms. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Weighted Standing Hand Squeeze work?

The Weighted Standing Hand Squeeze primarily targets the forearms. It is classified as a arms exercise and is performed with added weight.

How many sets and reps of the Weighted Standing Hand Squeeze should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Drop the weight and finish clean if position slips. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Weighted Standing Hand Squeeze good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Weighted Standing Hand Squeeze?

Try the Dumbbell Reverse Wrist Curl, Barbell Wrist Curl or the Band Reverse Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Weighted Standing Hand Squeeze the same as the standing weighted hand squeeze?

Yes. The Weighted Standing Hand Squeeze is also commonly called the standing weighted hand squeeze. Different gyms and training programs label it differently, but "standing weighted hand squeeze" refer to this same movement.