Arms·Other·Isolation
Plate Pinch
Forearms · Other
Intermediate
Body Part
Arms
Equipment
Other
Level
Intermediate
Type
Isolation
Force
Static
The Plate Pinch is an intermediate other exercise that primarily targets the Forearms.
Muscles Worked
In Position
How to Do the Plate Pinch
- 1Grab two wide-rimmed plates and put them together with the smooth sides facing outward
- 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.
- 3Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
- 4Repeat for the recommended amount of sets prescribed in your program.
- 5Switch arms and repeat the movements.
Related Exercises
Barbell
Palms-Down Wrist Curl Over A Bench
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Barbell
Palms-Up Barbell Wrist Curl Over A Bench
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Dumbbell
Palms-Up Dumbbell Wrist Curl Over A Bench
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Other
Rickshaw Carry
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Dumbbell
Seated Dumbbell Palms-Down Wrist Curl
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Dumbbell
Seated Dumbbell Palms-Up Wrist Curl
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Exercise data from the open-source Free Exercise DB. Library last reviewed June 22, 2026 · How these guides are written