Exercise library · Arms

Plate Pinch

Isolation exercise targeting the forearms. Keep a firm grip and a braced torso, moving slowly and under control.

Muscles worked

• Forearms (primary)

Equipment

Bodyweight

How to do it

1. Grab two wide-rimmed plates and put them together with the smooth sides facing outward
2. 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.
3. Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
4. Repeat for the recommended amount of sets prescribed in your program.
5. Switch arms and repeat the movements.

Sets and reps to start with

3 sets of 30 reps, 45 s of rest between sets. Increase the load once you complete every set at the top of the rep range.

Similar exercises

• Wrist Curl
• Reverse Curl
• Cable Reverse Curl
• Reverse Wrist Curl
• Biceps Curl
• Hammer Curl

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