How to Do Plate Pinch: Muscles Worked & Proper Form

Plate Pinch exercise technique

Muscles Worked in Plate Pinch

Muscles worked in the plate pinch

Primary muscles worked:

How to Do Plate Pinch

  1. Grab a pair of weight plates in a pinching grip.
  2. Lift the weight plates off the ground.
  3. Hold them for as long as you can, and then put them down in a controlled manner.


The plate pinch trains the muscles in your forearm and hand that perform a pinching grip. The design of the weight plates and whether you use magnesium or not will have a big impact on how much weight you can lift in this exercise.

>> Return to exercise directory.

Text and graphics from the StrengthLog app.