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Plate Pinch 5s · no sound

Plate Pinch

Static grip hold in which you pinch a pair of weight plates between the thumb and flat fingers for time.

Primary muscle
Forearms
Equipment
Barbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Stand one or two plates on end with the smooth sides facing out.
  2. Set your thumb on one face and your flat fingers on the other, avoiding any hook around the rim.
  3. Squeeze the plates together and stand up tall with the arm hanging at your side.
  4. Keep your shoulder packed and your wrist neutral, with no swinging.
  5. Hold until the grip is about to fail, aiming for twenty to thirty seconds.
  6. Set the plates down under control and repeat with the other hand.

Common mistakes

  • Hooking the fingers around the plate rim, which turns a pinch into a hold and removes the thumb demand.
  • Letting the wrist bend under load, which cuts pinch force before the fingers actually fatigue.
  • Swinging the arm to reduce the felt load, which shortens the useful time under tension.
  • Programming it before heavy pulling work, which leaves grip fatigued for the main lifts.

Muscles worked

Primary
Forearms

Same movement, other equipment

Cable Wrist Curl Beginner Cable Wrist Curl Forearms Cable Machine Controlled Forearm Pronation and Supination Beginner Controlled Forearm Pronation and Supination Forearms Dumbbell Dumbbell Wrist Curl Beginner Dumbbell Wrist Curl Forearms Dumbbell Dumbbell Wrist Extension Beginner Dumbbell Wrist Extension Forearms Dumbbell

Similar exercises

Barbell Wrist Curl Beginner Barbell Wrist Curl Forearms Barbell EZ Bar Reverse Preacher Curl Beginner EZ Bar Reverse Preacher Curl Biceps Barbell Reverse Grip Barbell Curl Beginner Reverse Grip Barbell Curl Forearms Barbell Wrist Roller Beginner Wrist Roller Forearms Barbell Trap Bar Carry Beginner Trap Bar Carry Forearms Barbell

Good to know

What muscles does the Plate Pinch work?
Mainly the forearms.
What equipment do you need for the Plate Pinch?
It uses a barbell. Without it, the Cable Wrist Curl and the Controlled Forearm Pronation and Supination train the same muscles the same way.
Is the Plate Pinch good for beginners?
GymVim rates it beginner.

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