Grab two plates smooth side in pinching them together with your thumb on one side and other four fingers on the opposite side. Spread your feet shoulder width apart and with a slight bend in the knees. Pass the plates between your legs and reach with your opposite hand behind your leg and grab and swing it from behind to around in front and through the legs again. This exercise is great for grapplers. It stresses the forearms and fingers in every direction and increases overall hand strength.
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Primary Muscle
