Standing Palm Switching Squeeze
Strengthen your forearms with this simple squeeze exercise! Improve grip strength anywhere, anytime.
The Standing Palm Switching Squeeze mainly works the forearms, chest and triceps, with help from the core, back and shoulders. No equipment needed: it uses just your bodyweight.
Standing Palm Switching Squeeze Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Top Forearm (wrist extensors); Inner Forearm (wrist flexors); Triceps (triceps brachii)
Secondary
Deep Core (transverse abdominis); Lats (latissimus dorsi); Front Shoulder (anterior deltoid)
Standing Palm Switching Squeeze Variations and Alternatives
How to do the Standing Palm Switching Squeeze
Stand up straight with your feet shoulder-width apart.
Extend your arms in front of you at chest level, with your elbows slightly bent.
Make fists with both hands and ensure your palms are facing down to start.
Without moving your arms, rotate your wrists to switch your palms to face upwards while squeezing your fists tightly.
Rotate your wrists back to the starting position with palms facing down.
Alternate the palm rotations smoothly and continuously while maintaining the squeeze in your fists.
Focus on engaging your forearm muscles with each rotation.
Perform the exercise for the desired number of repetitions or for a specific time interval.
Remember to breathe normally throughout the exercise and keep your core engaged to maintain stability.
Ensure your movements are controlled to maximize muscle engagement.
Avoid locking your elbows to maintain a slight bend throughout the exercise.
Keep your shoulders relaxed and down, away from your ears.
Gradually increase the speed of the rotations as you become more comfortable with the movement while still maintaining good form.
---
Standing Palm Switching Squeeze FAQs
What muscles does the Standing Palm Switching Squeeze work?
The Standing Palm Switching Squeeze mainly works the forearms, chest and triceps, with help from the core, back and shoulders. The main muscles are the pectoralis major, wrist extensors, wrist flexors and triceps brachii.
What equipment do you need for the Standing Palm Switching Squeeze?
None. The Standing Palm Switching Squeeze is a bodyweight exercise, so you can do it anywhere.
What are some Standing Palm Switching Squeeze variations and alternatives?
Similar exercises include the Forward Forearm Push, Kneeling Fist to Palm Switch, Lateral MID Air Raises with Palm Switching and Outward Hand Wave.
Training calculators
Work out the numbers behind your training before your next session.