Plate Pinch

How to do the Plate Pinch

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

Muscles worked

Role	Muscles
Primary	forearms
Equipment	other equipment
Difficulty	intermediate
Type	isolation

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell Seated Dumbbell Palms-Down Wrist Curl Dumbbell Seated Dumbbell Palms-Up Wrist Curl Dumbbell

Easier than the Plate Pinch

Same movement pattern, lower entry difficulty — work up from here.

Standing Olympic Plate Hand Squeeze beginner · Other Equipment Kneeling Forearm Stretch beginner · Bodyweight

Superset the Plate Pinch with

Opposing biceps work — alternate sets without extra rest.

Reverse Plate Curls biceps Dumbbell Prone Incline Curl biceps Lying Cable Curl biceps Lying High Bench Barbell Curl biceps

Common questions

What muscles does the Plate Pinch work?

The Plate Pinch primarily works the forearms. Standing Olympic Plate Hand Squeeze, Kneeling Forearm Stretch, and Cable Wrist Curl train the same muscle, across 6 equipment types.

What equipment do you need for the Plate Pinch?

The Right Equipment. Without the right equipment, Dumbbell Lying Pronation, Dumbbell Lying Supination, and Palms-Down Dumbbell Wrist Curl Over A Bench train the same muscle, and 2 of the catalogue's options for this muscle need no equipment.

Is the Plate Pinch suitable for beginners?

It is rated intermediate. Start with Standing Olympic Plate Hand Squeeze and Kneeling Forearm Stretch and work up.

Where should the Plate Pinch go in a workout?

Late — the Plate Pinch is isolation work, so it follows your compounds. Supersetting it with Reverse Plate Curls and Dumbbell Prone Incline Curl cuts session time without extra rest.

Similar exercises

Standing Olympic Plate Hand Squeeze Other Equipment Kneeling Forearm Stretch Bodyweight Cable Wrist Curl Cable Machine Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Finger Curls Barbell