10 Best Weighted Standing Hand Squeeze Alternatives for Limited Equipment

Ranked Weighted Standing Hand Squeeze Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Standing 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. Best match

   

   1. Plate Pinch

   90% match

   • Forearms
   • Other
   • Beginner
   • Isolation

   Pick this when you want a harder version that still works the forearms.

   How to perform this exercise

   1. Grab two wide-rimmed plates and put them together with the smooth sides facing outward
   2. Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
   3. Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
   4. Repeat for the recommended amount of sets prescribed in your program.
   5. Switch arms and repeat the movements.

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

   Why this matches

   • Primary muscle: forearms, the same as the Weighted Standing Hand Squeeze
   • Body position: standing, the same as the Weighted Standing Hand Squeeze
2. 

   2. Standing Olympic Plate Hand Squeeze

   90% match

   • Forearms
   • Other
   • Beginner
   • Isolation

   It still works the forearms, through a different movement.

   How to perform this exercise

   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.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: forearms, the same as the Weighted Standing Hand Squeeze
   • Body position: standing, the same as the Weighted Standing Hand Squeeze
3. 

   3. Farmer's Walk

   89% match

   • Forearms
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
   2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
   3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

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

   Why this matches

   • Primary muscle: forearms, the same as the Weighted Standing Hand Squeeze
   • Body position: standing, the same as the Weighted Standing Hand Squeeze
4. Play demonstration

   4. Lever Gripper Hands

   88% match

   • Forearms
   • Lever
   • Beginner
   • Isolation

   Pick this when you want to work the forearms with less balance to manage.

   How to perform this exercise

   1. Adjust the seat height and grip the handles of the leverage machine.
   2. Keep your back straight and your feet flat on the ground.
   3. Exhale and squeeze the handles, contracting your forearms.
   4. Hold the contraction for a second, then slowly release and return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: forearms, the same as the Weighted Standing Hand Squeeze
   • Equipment: a machine, not free weights
   • Body position: standing, the same as the Weighted Standing Hand Squeeze
   • Balance: easier to stay steady on than the Weighted Standing Hand Squeeze
5. 

   5. Sled Drag - Harness

   69% match

   • Quads
   • Sled
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
   2. Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: quads, not forearms
   • Body position: standing, the same as the Weighted Standing Hand Squeeze
6. 

   6. Standing Palms-up Barbell Behind The Back Wrist Curl

   61% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
   2. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
   3. While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
   4. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
   5. Repeat for the recommended amount of repetitions.
   6. When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Weighted Standing Hand Squeeze
   • Equipment: free weights, the same as the Weighted Standing Hand Squeeze
   • Body position: standing, the same as the Weighted Standing Hand Squeeze
7. 

   7. Plank

   61% 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
8. 

   8. Bear Crawl Sled Drags

   58% match

   • Quads
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
   2. Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: quads, not forearms
   • Body position: kneeling, not standing
   • Balance: harder to stay steady on than the Weighted Standing Hand Squeeze
9. 

   9. Sled Overhead Backward Walk

   58% match

   • Delts
   • Sled
   • Advanced
   • Compound

   How to perform this exercise

   1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
   2. Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
   3. Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: delts, not forearms
   • Body position: standing, the same as the Weighted Standing Hand Squeeze
   • Balance: harder to stay steady on than the Weighted Standing Hand Squeeze
10. Play demonstration

    10. Finger Curls

    57% match

    • Forearms
    • Barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
    2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
    3. Slowly curl your fingers towards your palms, squeezing the barbell tightly.
    4. Hold the contraction for a moment, then slowly release your fingers back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: forearms, the same as the Weighted Standing Hand Squeeze
    • Equipment: free weights, the same as the Weighted Standing Hand Squeeze
    • Body position: standing, the same as the Weighted Standing Hand Squeeze