Plate Pinch
How to do the Plate Pinch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
,
Other
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.
Log it, see it on your body.
Every Plate Pinch set you log feeds Ascend's anatomy heatmap, so your forearms volume is visible at a glance, and counts toward your bodyweight-strength tier.
More forearms exercises
Plate Pinch: common questions
What muscles does the Plate Pinch work?
The Plate Pinch primarily works the Forearms.
Is the Plate Pinch suitable for beginners?
The Plate Pinch is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
Is the Plate Pinch a compound or isolation exercise?
The Plate Pinch is an isolation exercise, it targets the forearms through a single joint, which makes it useful for focused, targeted work.
How do I do the Plate Pinch with correct form?
Grab two wide-rimmed plates and put them together with the smooth sides facing outward Follow the full step-by-step above for the complete movement.
Log your Plate Pinch sets, free.
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