Arms · EZ Bar
Standing Switching Palm Squeezes
How to do the standing switching palm squeezes, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- EZ Bar
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand tall holding an EZ bar at your waist with one palm facing up and the other facing down. Squeeze the bar hard to load your grip and forearms, then switch hand positions and repeat, keeping the bar steady throughout.
- 1Forearms and grip working hard on every squeeze
- 2A firm crush of the hands around the bar
- 3Elbows pinned at your sides as you hold
Common mistakes
- Letting the bar tilt or drift forward
- Shrugging the shoulders to help hold it
- Relaxing the grip between squeezes
Muscles worked
The standing switching palm squeezes mainly works the forearms, with the biceps assisting.
- ForearmsPrimary
- BicepsSupport
- TricepsMinor
- Upper TrapsMinor
Kovo programs the standing switching palm squeezes for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.