Plate Pinch

How to do Plate Pinch

• Stack two plates smooth side out and grip them from above with the fingers on one side and the thumb on the other.
• Lift them off the floor or rack and stand tall with the arm straight at your side.
• Hold for time and breathe; the set ends when the plates start to slip, not after.
• Set them down deliberately. Add time before you add plates, and train both hands.

These are the same steps you see in the exercise guide in the Flawless app.

Muscles worked

Muscle data from StrengthLog.

Why do it

• Grip as the thing you train, not the thing that fails
• Carries into deadlifts and pull-ups immediately
• Forearm size from static work

Rep standards for Plate Pinch

Numbers are reps in one set, for ages 23–39.

Flawless ranks Plate Pinch by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.

Similar exercises

• Dead Hang
• Towel Pull-Up
• Wrist Roller
• Barbell Wrist Curl
• Dumbbell Wrist Curl
• Reverse Barbell Curl
• Reverse Dumbbell Curl
• Reverse Wrist Curl
• All 469 exercises in the library

Questions

What muscles does Plate Pinch work?

It works mainly the forearm flexors.

How do you do Plate Pinch?

Stack two plates smooth side out and grip them from above with the fingers on one side and the thumb on the other. Lift them off the floor or rack and stand tall with the arm straight at your side. Hold for time and breathe; the set ends when the plates start to slip, not after. Set them down deliberately. Add time before you add plates, and train both hands.

How many reps of Plate Pinch is good?

In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.