Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All forearms exercisesForearms · Gym

Plate Pinch Hold

Pinch two plates smooth-side-out and hold. Builds thumb and finger strength.

IntermediatePlates4 × 20–30 s
Plate Pinch Hold demonstration thumbnail — Plate Pinch | Proper Form Tutorial for Grip Strength
Pinch gripPlates

Plate Pinch Hold

Demo · FIT.nl

Verified Plate Pinch Hold demonstration by FIT.nl. Click to play.

How to do the Plate Pinch Hold

  1. 1Squeeze evenly
  2. 2Breathe through the hold
  3. 3No leaning

Benefits of the Plate Pinch Hold

  • Builds strength and size in the pinch grip under sustained isometric tension
  • Simple equipment, high return — easy to program anywhere
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services