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Plate Pinch

Forearms Traps Isolation Weight plate
Demo (loops)

How to do it

Starting position

  1. Stack two plates together on the floor
  2. Stand upright with your feet shoulder-width apart
  3. Straighten your back and look straight ahead

Movement

  1. Grip the plate with your fingers pressed firmly against the sides
  2. Apply force through your fingertips to lift the plate
  3. Keep your arms straight at your sides and hold

Breathing

Do not hold your breath during the exercise; breathe naturally

Trainer tips

  • Load the plates with the smooth side facing out
  • Pinch the plate tightly with your thumb and fingers
  • Keep your arms straight, raise them to the sides, and hold

Cautions

  • If you drop the plate, you can injure the top of your foot, so watch your foot placement
  • Hooking hands on the plate rim
  • Gripping with slippery hands

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesForearms
Secondary musclesTraps
EquipmentWeight plate
Movement patternIsolation
Recommended time20 sec–45 sec
2 similar exercises

Representative exercise: Finger Pinch

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.