Plate Pinch
- Main muscles
- Forearms
- Also works
- None listed
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Isolation · Static
How to do it
- Grab two wide-rimmed plates and put them together with the smooth sides facing outward
- Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
- Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
- Repeat for the recommended amount of sets prescribed in your program.
- Switch arms and repeat the movements.
Quick answers
- What muscles does the Plate Pinch work?
- Mainly the forearms.
- What equipment do I need?
- Other equipment.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More forearms exercises
- Farmer's Walk
- Rickshaw Carry
- Standing Olympic Plate Hand Squeeze
- Wrist Roller
- Bottoms-Up Clean From The Hang Position
- Cable Wrist Curl
Exercise descriptions: free-exercise-db, public domain.