FitCi
Plate Pinch is an isolation exercise for the forearms: one joint works, so it comes after the compound lifts to finish the target muscle. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Put two weight plates together with the flat sides facing out.
- Pinch the plates by the edge, with your thumb on one face and your four fingers on the other.
- Keep your back straight, lift the plates off the ground, and hold them at your side.
- Keep standing upright and squeezing the plates without dropping them for 20-30 seconds.
- When the time is up, set the plates down under control.
Coaching tip
Pinch the plates with your fingertips and thumb, not your palm; what really works here is your grip strength.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Dead Hang
- Same muscle, different equipment: Barbell Wrist Curl, Barbell Reverse Wrist Curl, Dumbbell Wrist Curl
More forearms exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.