Standing Weighted Hand Squeeze

1. Starting Position:
- Stand upright with your feet shoulder-width apart for stability.
- Hold a weight plate or dumbbell in one hand. Your arm should be fully extended down by your side. You can also perform this exercise without weights if you're a beginner.

2. Grip:
- Ensure that your grip is firm around the weight. If using a weight plate, hold it securely by the edges.
- For beginners, you can start with lighter weights to build strength.

3. Movement:
- Engage your core by tightening your abdominal muscles.
- Slowly and deliberately squeeze the weight in your hand as hard as you can.
- Hold this squeeze for 2 to 3 seconds. Focus on squeezing your forearm and hand muscles.

4. Release:
- After holding the squeeze, gradually relax your grip.
- Allow the weight to return to its original position by your side.

5. Repetitions:
- Repeat the squeeze for 10 to 15 repetitions on the same side.
- Switch to the other hand and repeat the same number of repetitions.

6. Form Tips:
- Maintain a straight posture throughout the exercise. Avoid leaning forward or backward.
- Keep your shoulders relaxed and down, away from your ears.
- Breathe in while squeezing and exhale when releasing the grip.

7. Safety Precautions:
- Start with a weight that is manageable to avoid straining your muscles.
- If you feel any pain or discomfort, stop the exercise and reassess your form or the weight used.

End of Exercise Instructions