Plate Pinch

Plate Pinch


This exercise involves holding two weight plates together with your fingers and thumbs, using a pinch grip. The goal is to improve grip strength and forearm muscles.

Muscle Group

Equipment Required

Plate Pinch Instructions

  1. Place two weight plates of equal size on the ground, with the smooth sides facing outwards.
  2. Stand over the plates and position your feet shoulder-width apart.
  3. Bend down and grip the top of each plate with your fingers, keeping your thumbs on the smooth side of the plates.
  4. Lift the plates off the ground by pinching them together with your fingers and thumbs.
  5. Hold the plates for a few seconds, then release and repeat for the desired number of repetitions.

Plate Pinch Form & Visual

Plate Pinch

Plate Pinch Benefits

  • Improves grip strength
  • Targets forearm muscles
  • Can help prevent wrist injuries
  • Can be done with minimal equipment
  • Can be easily modified for different fitness levels

Plate Pinch Muscles Worked

  • Forearm muscles
  • Grip strength muscles

Plate Pinch Variations & Alternatives

  • Plate Pinch Hold
  • Plate Pinch Walk
  • Plate Pinch Curl
  • Plate Pinch Press
  • Plate Pinch Deadlift