GymPlan AIPlate Pinch
Plate Pinch is an intermediate isolation exercise that mainly works your forearms.
💪 Forearms🏋️ Other📈 Intermediate🔗 Isolation🎯 3 sets of 20-60 seconds
How to do the plate pinch
- 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.
Muscles worked
Primary: Forearms
Sets and reps
Hold or work for 20-60 seconds, 3 sets, resting 45-60 seconds. Add 5-10 seconds a week as it gets easier.
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Start your free trialPlate Pinch alternatives
Exercises that train the same main muscle, including options with other equipment.
Wrist CurlDumbbell · Beginner
Finger CurlsBarbell · Beginner
Cable Wrist CurlCable · Beginner
Wrist RollerOther · Beginner
Bottoms-Up Clean From The Hang PositionKettlebell · Intermediate
Dumbbell Lying PronationDumbbell · IntermediateFAQ
What muscles does the plate pinch work?
It mainly works your forearms.
How many sets and reps of plate pinch should I do?
Hold or work for 20-60 seconds, 3 sets, resting 45-60 seconds. Add 5-10 seconds a week as it gets easier.
Is the plate pinch good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.