Plate Pinch
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Plate
HOW TO PERFORM
- Stand two plates together with the smooth faces out, one pair beside each foot.
- Squat down and pinch each pair between the fingers on one face and the thumb on the other, with the hand over the top edge.
- Stand up tall with the plates at your sides, arms straight and shoulders set down.
- Hold for the set time without letting the plates slide, then squat down and set them back on the floor.
FORM TIPS
- The thumb is the weak link. Press it in as hard as the fingers instead of letting the fingers do all the squeezing.
- Smooth faces are harder to hold than the ridged ones, so pair the plates the same way every session to compare your times.
TARGET MUSCLES
Primary
- Forearms
Secondary
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.