Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredOther
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Hamstrings, Lower Back, Quads, Shoulders, Traps, Upper Back
Target Muscle Group


Forearms Muscle Anatomy Diagram

Plate Pinch Carry Overview

The plate pinch carry is a variation of the farmers walk and an exercise used to strengthen the muscles of the forearms. They will also indirectly work the muscles of the core.

Of all the loaded carries, the plate pinch carry is going to be one of the more challenging variations for the forearms.

The loaded carry exercise is a foundational movement and should be incorporated into your workout programs in some form.

Plate Pinch Carry Instructions

  1. Grasp a plate in each hand using just your fingers.
  2. While maintaining an active shoulder position, hold the plates by your side and walk for a designated distance or amount of time.

Plate Pinch Carry Tips

  1. If you find that you have trouble holding onto full sized plates then work your way up using individual 10lb plates.
  2. This works best with smooth plates rather than those with handles. Stack two 10lb plates together with the smooth sides facing out.
  3. If you have access to bumper plates then you will be able to work up to heavier single plates as they won’t have indentions in the sides.
  4. When setting up for the lift, ensure you take a good deep breath to set your shoulder position. The weight will drive your shoulders into scapular depression so you want to ensure that your shoulders are set in a good position prior to lifting the weight.
  5. If performing a unilateral carry variation, ensure that you’re not leaning to one side as you complete the movement.
  6. Shrug the shoulders just slightly. Not enough so that it takes above a position of neutral but just enough to offset the weight pulling your shoulders down.
  7. Walk slowly and ensure a heel-toe pattern.
  8. Stabilize the weight and don’t allow it to drive you into overextension.
  9. Continue to breath throughout the exercise and don’t rely upon respiration for spinal stabilization.