Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredOther
  • MechanicsIsolation
  • Force TypeStatic
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Forearms Muscle Anatomy Diagram

Weight Plate Pinches Instructions

Weight plate pinches are a simple way to build real strength in your forearms.

  1. To complete this exercise grasp a weight plate (or two if you can) between your two index fingers and your thumb.
  2. Stand up straight and hold the weight plate with your fingers as long as possible.
  3. If you can hold it longer than 30 seconds, use a heavier plate or two small plates together.

Weight Plate Pinches Tips

  • Don't use your fingers to hook around the weight plate.┬áThe idea is that you pinch it.
  • Holding several smaller plates together is more challenging.
  • It's generally a good idea to do this exercise at the end of your workout as your grip is used in most exercises.