Platesmith

Plate Pinch

An isolation exercise for the forearm flexors and thumb adductors.

  • Forearms
  • Other
  • Isolation

All exercises

Log it in Platesmith. The app shows last time's numbers on every set of Plate Pinch, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

MainForearm flexors, Thumb adductors

Setup

Two smooth 5-10kg plates pinched smooth-side out; time the hold and progress the plates.

How to do it well

  • Pinch two smooth plates together
  • Hold at the side for time
  • Keep the wrist neutral

Common mistakes

  • Curling the plates against the thigh
  • Using ridged plates that hook the fingers

Free programs with Plate Pinch

Similar exercises

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.