Breathing
Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.
Loading
Getting your next view ready…
Getting your next view ready…
The Plate Pinch primarily works the forearms. It is a strength movement performed with other.
1 / 2How to
Movement instructions
Grab two wide-rimmed plates and put them together with the smooth sides facing outward
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.
Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
Repeat for the recommended amount of sets prescribed in your program.
Switch arms and repeat the movements.
Technique guidance
Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Plate Pinch sessions.
Weight, duration and completed sets.
Example: a 20-second hold using 10 kg. Save both numbers, because a load change changes the comparison.
Compare hold time at a similar load, or load at a similar duration. Keep equipment and the held position consistent.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Forearms is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the forearms using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
