Arms · Bodyweight
Weighted Plate Standing Hands Torsion
How to do the weighted plate standing hands torsion, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Stand holding a weight plate flat in both hands with your elbows bent to about ninety degrees in front of you. Slowly rotate the plate side to side by twisting your forearms, keeping your upper arms still. The plate loads the wrists and forearms through the rotation.
- 1Feel your forearms working as you twist the plate from side to side
- 2Keep your elbows tucked and only your forearms rotating
- 3Move slowly and control the plate through the full twist
Common mistakes
- Don't swing or use your shoulders to turn the plate
- Avoid letting your elbows drift away from your sides
- Don't rush; keep the rotation smooth and controlled
Muscles worked
The weighted plate standing hands torsion mainly works the forearms.
- ForearmsPrimary
- BicepsMinor
Kovo programs the weighted plate standing hands torsion 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.