Plate Pinch

Plate Pinch exercise

Muscles Worked

Muscles worked by the plate pinch



  • Grab a pair of weight plates in a pinching grip.
  • Lift the weight plates off the ground.
  • 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.

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Text and graphics from the StrengthLog app.