Plate pinch
- Muscle group
- Arms
- Primary muscles
- Forearms
- Place two or more weight plates together on the floor and stand with your feet about shoulder-width apart.
- Pinch the plates together using only your fingers and thumb, then lift them off the ground.
- Hold the plates for the desired amount of time before slowly lowering them back down.
Tips
- Position your thumb on one side of the plates and your fingers on the other, pressing inward firmly so the plates stay flat and stable against each other throughout the hold.
- Keep your arm close to your side and your elbow slightly soft rather than locked out, so the load stays controlled during the hold.
- Lower the plates back to the floor in a controlled manner rather than dropping them, so you maintain your grip position through the full repetition.
Common mistakes
- Curling the fingers around the edge of the plates rather than pinching with the pads of the fingers and thumb, which changes the grip from a pinch to a partial wrap.
- Allowing the plates to tilt or fan apart during the hold instead of keeping them pressed flat together.
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