Plate Pinch
The Plate Pinch primarily works the multiple muscle groups, with secondary activation of the Wrist Flexors and stabilizer support from the Pronator Teres. It is a plate isolation exercise at intermediate difficulty.
Hold weight plates between your fingers and thumb, focusing on grip strength.
| Equipment | Plate |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Carry |
| Force | Static |
| Laterality | Bilateral |
| Secondary | Wrist Flexors |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Secondary Muscles
- Secondary Muscle Wrist Flexors (forearms)
Stabilizer Muscles
- Stabilizer Muscle Pronator Teres (forearms)
Instructions
- Preparation: Grasp weight plate with both hands. Execution: Walk forward with controlled steps while maintaining upright posture. Keep shoulders level and core braced throughout movement. Comments: Maintain tension throughout the hold.
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