Plate Pinch Hold

Stand tall and grip one or two smooth weight plates between your fingers and thumb, pinching them together with the flat sides facing out. Let your arm hang at your side and keep your shoulder packed down with a tall posture. Squeeze hard to keep the plates from slipping, holding the pinch for the prescribed time. This is a static hold that builds crushing grip and finger strength in the forearms.

FOREARMS · PULL

Plate Pinch Hold: how the movement is executed

How it is executed

Stand tall and grip one or two smooth weight plates between your fingers and thumb, pinching them together with the flat sides facing out.
Let your arm hang at your side and keep your shoulder packed down with a tall posture.
Squeeze hard to keep the plates from slipping, holding the pinch for the prescribed time.
This is a static hold that builds crushing grip and finger strength in the forearms.

Muscles worked: Forearms
Primary muscle: Forearms
Equipment: Weight plate
Movement pattern: Pull
Difficulty: Intermediate
What it is for: StrengthStability

Forearms exercises Estimated 1RM calculator Back to the library

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Glossary and calculators

TonnageTonnage is the total weight moved in a session or a week: sets × reps × load.MicrocycleA microcycle is the smallest planning unit, almost always one week.Barbell plate calculatorWhat plates to load on the bar

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Plate Pinch Hold

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