Plate Pinch

ForearmsOtherIntermediateIsolation

Plate Pinch — start position — START

Plate Pinch — finish position — FINISH

How to do it

01Grab two wide-rimmed plates and put them together with the smooth sides facing outward
02Use 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.
03Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
04Repeat for the recommended amount of sets prescribed in your program.
05Switch arms and repeat the movements.

Alternatives & substitutions

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

With cable

Cable Wrist Curl

With dumbbell

Dumbbell Lying Pronation Dumbbell Lying Supination Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench Seated Dumbbell Palms-Down Wrist Curl

With barbell

Finger Curls Palms-Down Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

Put it in a program.

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