Plate Pinch

A lower arms exercise targeting the forearms.

Plate Pinch demonstration
Plate Pinch — demonstration

Body part

Lower Arms

Equipment

Other

Target muscles

Forearms

Secondary muscles

—

How to do Plate Pinch

  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.

Muscles worked

Primary (target)

Forearms

Secondary

None listed

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All lower arms exercises →

Track Plate Pinch in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →