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Plate Pinch

ForearmsOtherIntermediateIsolation
Plate Pinch — start position
Start
Plate Pinch — finish position
Finish
Muscles worked
PrimaryForearms

How to do it

  1. 01

    Grab two wide-rimmed plates and put them together with the smooth sides facing outward

  2. 02

    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. 03

    Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.

  4. 04

    Repeat for the recommended amount of sets prescribed in your program.

  5. 05

    Switch arms and repeat the movements.

In the app

Plate Pinch appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With cable
With dumbbell
With barbell

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