Arms · Other · Isolation · Intermediate

Plate Pinch

Plate Pinch, start position — Start

Plate Pinch, end position — End

Primary

Main muscles: Forearms

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.

Other forearm exercises

Palms-Down Wrist Curl Over A Bench · Barbell
Palms-Up Barbell Wrist Curl Over A Bench · Barbell
Palms-Up Dumbbell Wrist Curl Over A Bench · Dumbbell
Rickshaw Carry · Other
Seated Dumbbell Palms-Down Wrist Curl · Dumbbell
Seated Dumbbell Palms-Up Wrist Curl · Dumbbell

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake