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Plate Pinch

🏋️‍♂️ Strength / Weighted · Forearms

Also known as: plate pinches, pinch grip hold, plate pinch hold

Log it by text

Sets × Reps @ Weight
/log plate_pinches 3x10@45
also valid: /log plate-pinches 3x10@45 · /log plate pinches 3x10@45
Sets × Reps
/log plate_pinches 3x10
also valid: /log plate-pinches 3x10 · /log plate pinches 3x10
Reps
/log plate_pinches 20
also valid: /log plate-pinches 20 · /log plate pinches 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Plate Pinch — position 1Plate Pinch — position 2
Demo: Plate Pinch — free-exercise-db (public domain)

How to perform

🎯 Forearms🛠 Other
  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.

Related Strength / Weighted exercises

Band Reverse Wrist CurlBand Wrist CurlBarbell Palms Down Wrist Curl Over A BenchBarbell Palms Up Wrist Curl Over A BenchBarbell Revers Wrist Curl V2Barbell Reverse Wrist CurlBarbell Standing Back Wrist CurlBarbell Wrist Curl V2Cable Reverse Wrist CurlCable Standing Back Wrist CurlCable Wrist CurlDumbbell Finger Curls
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