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Forearms

Plate Pinch

Plate Pinch (Start)Plate Pinch (End)
LevelIntermediateEquipmentOtherMechanicIsolationForceStatic

A grip exercise in which you pinch weight plates together between your fingers and thumb to build forearm and hand strength.

Strength
Primary musclesForearms

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min

Estimate range 12–21 kcal (±25 %)

Muscle mass worked4 %
Effort during a set4.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stack two smooth weight plates with the smooth sides facing out.
  2. 2Stand tall and grip the plates between your fingers and thumb.

How to perform

  1. 1Pick the plates up and hold them at your side.
  2. 2Keep your shoulders back and your arms relaxed.
  3. 3Hold as long as you can maintain a firm pinch.
  4. 4Place the plates back down under control.

Alternatives

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Stretches for Forearms

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