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.
How to program the Plate Pinch
Sets and reps
As an isolation movement, the Plate Pinch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Plate Pinch is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Put the Plate Pinch into a plan
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Frequently asked questions
What muscles does the Plate Pinch work?
The Plate Pinch primarily targets the Forearms.
What equipment do I need for the Plate Pinch?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Plate Pinch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
