Plate Pinch
An intermediate isolation strength exercise that works the forearms.
Starting position
End position
How to Do Plate Pinch
- Grab two wide-rimmed plates and put them together with the smooth sides facing outward
- 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.
- Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
- Repeat for the recommended amount of sets prescribed in your program.
- Switch arms and repeat the movements.
Muscles Worked
Alternatives to Plate Pinch
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Bottoms-Up Clean From The Hang Position
An intermediate compound strength exercise that works the forearms, using a kettlebell.
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2
Dumbbell Lying Pronation
An intermediate isolation strength exercise that works the forearms, using dumbbells.
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3
Dumbbell Lying Supination
An intermediate isolation strength exercise that works the forearms, using dumbbells.
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4
Seated One-Arm Dumbbell Palms-Down Wrist Curl
An intermediate isolation strength exercise that works the forearms, using dumbbells.
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5
Standing Olympic Plate Hand Squeeze
A beginner isolation strength exercise that works the forearms.
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6
Cable Wrist Curl
A beginner isolation strength exercise that works the forearms, using a cable machine.
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7
Finger Curls
A beginner isolation strength exercise that works the forearms, using a barbell.
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8
Palms-Down Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
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9
Palms-Down Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
-
10
Palms-Up Barbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
Frequently Asked Questions
What muscles do plate pinch work?
Plate Pinch primarily works the forearms.
What equipment do I need for plate pinch?
The source dataset does not record equipment for plate pinch. Check the instructions above before you set up.
Plate Pinch: is it suitable for beginners?
Plate Pinch is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of plate pinch?
Bottoms-Up Clean From The Hang Position, Dumbbell Lying Pronation, Dumbbell Lying Supination train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my plate pinch reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; plate pinch can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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