Exercise library
Forearms
Plate Pinch Hold
- Primary muscle
- Forearms
- Equipment
- Other
- Movement pattern
- Carry & conditioning
- Role in a program
- Accessory
How to do it
Pinch one or two smooth weight plates together between your fingers and thumb at your side. Hold the plates with a strong grip for time, keeping your arm straight, then set them down under control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the forearms — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Hand Gripper SqueezeOtherCarry & conditioning
- Wrist RollerOtherCarry & conditioning
- Barbell Reverse CurlBarbellCarry & conditioning
- Barbell Reverse Wrist CurlBarbellCarry & conditioning
- Barbell Wrist CurlBarbellCarry & conditioning
- Cable Reverse CurlCableCarry & conditioning
No-equipment alternatives
Training at home or on the road — bodyweight options for the forearms: