Squeeze - Standing Olympic Plate Hand
Recommendations: 1-3 Sets, 4-10 Reps, 80 Wght
Intermediate Forearms Fingers Strength Plate Gym
Purpose: This exercise strengthens the forearm muscles as well as finger strength.
Benefits: This exercise focuses on finger gripping and strength.
Stand upright. With each hand, grasp a wide-rimmed olympic plate, using your fingers on the outside and your thumb on the inside of the ridge. Your feet should be shoulder-width apart. Hold the plates straight out in front of you. This is your starting position. Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates. Raise the plates back to the starting position as you exhale by closing your hands. Repeat for the required number of repetitions.
A complete forearm program must achieve balanced development for all major forearm muscles. The forearm is involved in six different forearm movements. They include wrist flexion, wrist extension, wrist abduction, wrist adduction, forearm pronation, and forearm supination. There are additional muscles found in the forearm that are involved in movements like elbow flexion (brachioradialis), finger flexion, and finger extension.
Step 1
Hold a plate in each hand, directly in front of you, arms outstretched.
Stand upright. With each hand, grasp a wide-rimmed olympic plate, using your fingers on the outside and your thumb on the inside of the ridge. Your feet should be shoulder-width apart. Hold the plates straight out in front of you. This is your starting position.
Step 2
Lower the plates until your fingers are nearly extended.
Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates. Ensure that your knees are bent slightly to reduce stress on the lower back.
Step 3
Raise the plates to the starting position.
Raise the plates back to the starting position as you exhale by closing your hands. With each hand, grasp a wide-rimmed olympic plate, using your fingers on the outside and your thumb on the inside of the ridge. Your feet should be shoulder-width apart. Hold the plates straight out in front of you.