Plate Pinch

A intermediate strength exercise for the forearms, done with a other equipment.

Main muscles: Forearms
Equipment: Other equipment
Level: Intermediate
Type: Isolation
Movement: Static

How to do the Plate Pinch

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Plate Pinch

Questions

What muscles does the Plate Pinch work?

Mainly the forearms.

Is the Plate Pinch good for beginners?

It's rated intermediate. Beginners can build up to it with Standing Olympic Plate Hand Squeeze first.

What can I do instead of the Plate Pinch?

Good alternatives that train the forearms: Standing Olympic Plate Hand Squeeze, Wrist Roller, Dumbbell Lying Pronation or Dumbbell Lying Supination.

How many sets and reps of the Plate Pinch should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).