Exercise guide · Beginner · Compound

Weighted Standing Hand Squeeze: How to Do It & Muscles Worked

The weighted standing hand squeeze is an exercise targeting the forearms, performed by squeezing weights in each hand while standing. This movement helps to improve grip strength and forearm endurance.

Primary muscles
Forearms
Secondary muscles
Triceps , Biceps
Equipment
Weighted
Level · type
Beginner · Compound
Demonstration of the weighted standing hand squeeze
Front view: muscles worked by the weighted standing hand squeeze. Primary: forearms. Secondary: triceps and biceps.
Back view: muscles worked by the weighted standing hand squeeze. Primary: forearms. Secondary: triceps and biceps.
Primary Secondary

How to do the weighted standing hand squeeze

  1. Step 1: Stand with your feet shoulder-width apart and hold a weight in each hand.
  2. Step 2: Extend your arms straight in front of you, palms facing each other.
  3. Step 3: Squeeze your hands together as hard as you can, engaging your forearms.
  4. Step 4: Hold the squeeze for a few seconds, then release.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the weighted standing hand squeeze by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Weighted Standing Hand Squeeze alternatives

More exercises that train the forearms as their main target:

More forearms exercises

See the best forearm exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.