Plate Pinch

Plate Pinch is a intermediate-level isolation in the strength category that primarily works the forearms. It is performed with other equipment.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.