Standing Switching Palm Squeezes

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and maintain a neutral spine.
2. Bring your palms together in front of your chest in a 'prayer' position.
3. Flare your elbows out to the sides so your forearms are roughly parallel to the floor.
4. If using an EZ-barbell, hold it vertically and place your palms on the flat ends of the bar.

How to do it

1. Press your palms together as hard as possible, focusing the tension in your forearms, and hold for 3-5 seconds.
2. Exhale forcefully during the peak contraction to increase internal stability.
3. Relax the tension slightly and rotate your hands so the fingers point forward or downward to 'switch' the angle.
4. Immediately perform another maximum-effort squeeze in the new position, alternating hand orientations for the duration of the set.

Form checklist

• Keep your shoulders depressed and away from your ears throughout the movement.
• Ensure the pressure is generated from the base of the palms rather than just the fingers.
• Maintain a slight bend in the knees to avoid lower back strain.
• Keep your wrists in a strong, neutral position without excessive collapsing.

Pro tips

• Visualize trying to crush a walnut between your palms to maximize motor unit recruitment in the forearm flexors.
• Squeeze your glutes and core simultaneously to create a more stable base for higher force production.

Make it harder

• Increase the duration of each 'switch' squeeze to 10-15 seconds to emphasize muscular endurance.
• Perform the squeeze while holding a small weight plate or the sleeve of an EZ-barbell between your palms to add external resistance.

Frequently asked

What muscles does the standing switching palm squeezes work?

The standing switching palm squeezes primarily targets the forearms, and also works the biceps and grip muscles as secondary muscles.

What equipment do you need for the standing switching palm squeezes?

The standing switching palm squeezes requires no equipment — just your body weight.

Is the standing switching palm squeezes good for beginners?

Yes. The standing switching palm squeezes is a beginner-friendly movement and a strong foundation to build on.

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