maratoolPlate Pinch
How to do the 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
The prime movers are the forearm flexors and extensors, which move the wrist and keep the hand closed around whatever you are holding.
Every exercise for:Forearms
How this movement works
You get into position and hold. One joint sets the angle and one muscle group takes the tension, so the load stays exactly where you put it. Hold for time, breathe normally, and come out the moment the position drifts: a shape that has quietly shifted is no longer training what you set it up to train.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
These train the forearms too, using equipment this one does not:
Difficulty
Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.
Of the 25 forearms exercises in this database, 7 are listed at intermediate level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.