10 Best Standing Olympic Plate Hand Squeeze Alternatives for Home Gyms

The Standing Olympic Plate Hand Squeeze is done standing. Ranked closest by our scoring: the Modified Push Up To Lower Arms.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Standing Olympic Plate Hand Squeeze

Standing Olympic Plate Hand Squeeze
Primary muscle
Forearms
Equipment
Other
Difficulty
Beginner
Type
Isolation

Secondary muscles: Biceps

How to perform Standing Olympic Plate Hand Squeeze
  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.
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Ranked Standing Olympic Plate Hand Squeeze Alternatives

10 substitutes, ranked by how closely each one matches the Standing Olympic Plate Hand Squeeze on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Plank

    1. Plank

    51% match
    • Abs
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the abs rather than the forearms.

    How to perform this exercise
    1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
    2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  2. Potty SquatPlay demonstration

    2. Potty Squat

    35% match
    • Abs
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair.
    3. Keep your chest up and your back straight throughout the movement.
    4. Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
    5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Olympic Plate Hand Squeeze
  3. Bodyweight Squat

    3. Bodyweight Squat

    34% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the quads rather than the forearms.

    How to perform this exercise
    1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Olympic Plate Hand Squeeze
    • Balance: easier to stay steady on than the Standing Olympic Plate Hand Squeeze
  4. Semi Squat JumpPlay demonstration

    4. Semi Squat Jump

    34% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
    4. Land softly on the balls of your feet and immediately go into the next repetition.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Olympic Plate Hand Squeeze
  5. Squat To Overhead ReachPlay demonstration

    5. Squat To Overhead Reach

    34% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Olympic Plate Hand Squeeze
  6. Freehand Jump Squat

    6. Freehand Jump Squat

    34% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Cross your arms over your chest.
    2. With your head up and your back straight, position your feet at shoulder width.
    3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
    4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
    5. When you touch the floor again, immediately squat down and jump again.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Olympic Plate Hand Squeeze
    • Balance: easier to stay steady on than the Standing Olympic Plate Hand Squeeze
  7. Potty Squat With SupportPlay demonstration

    7. Potty Squat With Support

    34% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the glutes rather than the forearms.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold onto a stable support, such as a chair or wall, for balance.
    3. Lower your body down into a squat position by bending your knees and pushing your hips back.
    4. Keep your chest up and your back straight throughout the movement.
    5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Olympic Plate Hand Squeeze
    • Balance: easier to stay steady on than the Standing Olympic Plate Hand Squeeze
  8. Bodyweight Squatting RowPlay demonstration

    8. Bodyweight Squatting Row

    34% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
    2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
    3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Olympic Plate Hand Squeeze
  9. Best match
    Modified Push Up To Lower ArmsPlay demonstration

    9. Modified Push Up To Lower Arms

    33% match
    • Forearms
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
    2. Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
    4. Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: forearms, the same as the Standing Olympic Plate Hand Squeeze
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  10. Jump SquatPlay demonstration

    10. Jump Squat

    33% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump explosively off the ground, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your arms forward for balance.
    5. Land softly on the balls of your feet and immediately go into the next repetition.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Standing Olympic Plate Hand Squeeze
    • Balance: harder to stay steady on than the Standing Olympic Plate Hand Squeeze

Standing Olympic Plate Hand Squeeze FAQ

What muscles does Standing Olympic Plate Hand Squeeze work?

It primarily targets the finger flexors and intrinsic hand muscles while also engaging wrist flexors and forearm flexors. The static pinch increases isometric tension in the flexor digitorum and improves neuromuscular control of the grip.

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