ForearmsBarbellbeginner
Plate Pinch
Plate pinches build crushing grip strength and thumb strength. Hold two weight plates together smooth-side-out between your thumb and fingers for time.
How to Perform
1
Place two plates together with the smooth sides facing out.
2
Pinch them between your thumb and fingers.
3
Hold at your side with your arm straight.
4
Hold for time — aim for 30-60 seconds.
5
Start with light plates (2x 10lb) and progress from there.
Common Mistakes to Avoid
Using plates that are too heavy, causing them to slip immediately.
Not keeping the arm straight.
Giving up too early — grip endurance is built by pushing through the burn.
Muscle Activation
Forearms85%
Variations
Towel Pull-Up
Track your Plate Pinch progress with Revy
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