Plate Pinch

Also called plate pinch grip, pinch grip hold and plate pinch hold.

Works

Forearms

Equipment

Other kit

Level

Intermediate

Type

Isolation

How to do it

Setup. Grab two wide-rimmed plates and put them together with the smooth sides facing outward.

1. 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.
2. Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
3. Repeat for the recommended amount of sets prescribed in your program.
4. Switch arms and repeat the movements.

Cues

• Two plates, smooth sides out.
• Fingers on one side, thumb other.
• Squeeze hard and hold.
• Stand tall, arms by your sides.

Common mistakes

• Plates sliding apart.
• Hiking the shoulder.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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