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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Plate Pinch
ForearmsBeginner

Plate Pinch

Holding two smooth weight plates together between the fingers and thumb for time. Builds pinch grip and thumb strength.

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Primary muscles

  • Forearm Flexors

Secondary muscles

  • Forearm Extensors
Sets
3
Duration
15–30 sec
Rest
60–90s

How to perform

Plate Pinch movement

Main muscles working (thicker lines)

Starting position

Stand beside two plates placed together smooth-side out; squat or hinge down and pinch them with fingers on one side and thumb on the other.

  1. 1

    Stand up holding the plates at your side with a straight arm.

  2. 2

    Squeeze hard to keep the plates from sliding.

  3. 3

    Hold for the target time.

  4. 4

    Set the plates down under control and switch hands.

Breathing: Breathe steadily throughout the hold.

Coaching tips

  • Thumb drives in hard

  • Stand tall

  • Crush the plates together

Common mistakes

  • Rounding the back when picking up

  • Using plates with lips that allow a regular grip

  • Letting the plates drop uncontrolled

Safety notes

  • Keep feet clear of the plates in case they slip.

Details

Body parts
Forearms · Arms
Equipment
Weight Plate
Movement
Isolation
Exercise type
Isolation
Training goals
Strength · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Plate Hand SqueezeBeginner→

Similar Exercises

  • Fat-Grip Dumbbell HoldIntermediate→
  • Reverse Plate CurlBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.