Arms / Intermediate / Isolation (single joint)

Plate Pinch

A plate isolation exercise for the forearms.

At a glance

Primary

Forearms & grip

Equipment

Weight plate

Movement pattern

Grip

Level

Intermediate

Type

Arms, Isolation (single joint)

How to do it

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

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