Arms · EZ Bar
Weighted Standing Hand Squeeze
How to do the weighted standing hand squeeze, 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
- Flexion
- Mechanic
- Isolation
How to do it
Stand holding an EZ bar with an underhand grip, arms hanging at your sides. Let the bar roll down toward your fingers, then squeeze your hands closed and crush the bar tight, holding the contraction before slowly opening your grip again.
- 1Forearm flexors and the meat of your hand working to crush the bar
- 2A deep squeeze at the top, holding tension for a beat
- 3The bar rolling to your fingertips on the way down
Common mistakes
- Don't let the bar drop and catch it with a jerk
- Avoid curling at the elbow; only the hand and wrist move
- Don't rush the reps; control the open and the squeeze
Muscles worked
The weighted standing hand squeeze mainly works the forearms.
- ForearmsPrimary
- BicepsMinor
- Upper TrapsMinor
Kovo programs the weighted standing hand squeeze 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.