Plate Pinch
The Plate Pinch primarily targets your Forearms. It is best suited to intermediate lifters.
Intermediate level · Equipment: Other · Isolation · Static
Primary muscles: Forearms
How to perform Plate Pinch
- Step 1. Grab two wide-rimmed plates and put them together with the smooth sides facing outward
- Step 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.
- Step 3. Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
- Step 4. Repeat for the recommended amount of sets prescribed in your program.
- Step 5. Switch arms and repeat the movements.
Sample sets & reps for Plate Pinch
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Forearms exercises
- Bottoms-Up Clean From The Hang Position — kettlebell
- Cable Wrist Curl — cable
- Dumbbell Lying Pronation — dumbbell
- Dumbbell Lying Supination — dumbbell
- Finger Curls — barbell
Want a workout that includes Plate Pinch and 870+ other exercises? Try the AI Planner — 2 weeks free