Plate Pinch

Equipment

How to do it

Place two weight plates of the same size together with their smooth sides facing out. Stand them on edge, or on a box, so you can grab them without bending far.

1. 1.Pinch the plates together near the top edge, with your fingers on one side and your thumb on the other.
2. 2.Stand up tall with the plates hanging at your side and your arm straight.
3. 3.Keep your shoulders down and back instead of shrugged.
4. 4.Hold until your grip starts to open or you reach the target time.
5. 5.Set the plates down under control, then repeat with the other hand.

Common mistakes

• Curling your wrist or resting the plates against your leg.
• Holding plates with the raised rims facing out, which gives your fingers an edge to hook.
• Leaning away from the plates to balance them.
• Holding on until the plates slip, which risks them landing on your feet.

Variations

Two-hand plate pinch

Pinch a pair of plates in each hand at the same time to finish both sides in one set.

Plate pinch carry

Walk a set distance while pinching the plates, the same way you would do a farmer's carry.

Alternatives

• Farmer's Carry: A heavy carry that trains grip with a full-hand hold.
• Dead Hang: Hangs from a bar to train grip with your body weight.
• Palms-Down Dumbbell Wrist Curl: Works the muscles on the back of the forearm.
• Cable Wrist Curl: Trains the forearm flexors with constant cable tension.

Related exercises

Barbell Reverse CurlForearms, BicepsPalms-Down Barbell Wrist CurlForearmsPalms-Up Barbell Wrist CurlForearmsEZ Bar CurlBiceps, ForearmsEZ Bar Reverse CurlBiceps, ForearmsHammer CurlBiceps, Forearms