Plate Pinch Hold Guide: Build Grip and Forearm Strength
Master the plate pinch hold to improve grip strength, forearm muscularity, and shoulder stability with our professional coach's guide.
How to Perform
- Select two smooth-sided metal weight plates of equal weight and stack them together so the flat sides face outward.
- Stand with your feet shoulder-width apart and keep your arms hanging naturally at your sides.
- Grip the plates by the top edges using only your fingers and thumb, ensuring you are pinching them together to keep them from sliding.
- Lift the plates slightly off the ground or a bench while maintaining a neutral spine and retracted shoulder blades.
- Hold the plates for a predetermined amount of time, focusing on maintaining maximum tension through the hand.
- Carefully lower the plates back to the floor or bench once your grip begins to fail.
- Repeat the process for the specified number of sets, alternating hands if performing the exercise unilaterally.
Common Mistakes
- Resting the plates against your legs for support during the hold
- Flexing the wrist upward instead of maintaining a neutral alignment
- Using the palms to squeeze the plates rather than the fingertips
- Shrugging the shoulders toward the ears due to fatigue
Muscles Worked
Primary movers
- Forearms
Stabilizers
- Shoulders
- Trapezius
- Fingers
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Forearms · Shoulders