Plate Pinch

What it is

This is an isolation exercise designed to specifically strengthen your forearm muscles. You hold two weight plates together using a strong pinch grip. The movement primarily targets your forearms, enhancing grip strength and muscular endurance. Maintain the static hold for as long as possible.

Technique tips

• Use two plates of equal size with smooth sides together.
• Position your fingers on one side and your thumb on the other.
• Squeeze the plates tightly using only your fingers and thumb.
• Maintain a steady, controlled grip throughout the hold.
• Focus on sustained muscular tension in your forearms.
• Alternate hands after each successful hold or set.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.