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3D demoCable wrist curlBeginner · A cable machine + A bench or box
3D demoDumbbell forearm rotationBeginner · A dumbbell + A bench or box
3D demoDumbbell reverse curlIntermediate · A dumbbell
3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or box
3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or box
3D demoFarmer's carryBeginner · A dumbbell + A kettlebell
Plate Pinch
An intermediate strength exercise for the forearms, done with a weight plate.
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What it works
Muscles
Main: Forearms.
Equipment
Other / check instructions + Weight plates
Level
Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.
Similar moves
3D demoCable wrist curlBeginner · A cable machine + A bench or box3D demoDumbbell forearm rotationBeginner · A dumbbell + A bench or box3D demoDumbbell reverse curlIntermediate · A dumbbell3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or box3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or box3D demoFarmer's carryBeginner · A dumbbell + A kettlebellBrowse more
Questions people ask
What muscles does the Plate Pinch work?
Mainly the forearms.
What equipment do I need for the Plate Pinch?
Other / check instructions + Weight plates.
Is the Plate Pinch good for beginners?
It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Barbell wrist curl over a bench.
What is an easier alternative to the Plate Pinch?
Try the Barbell wrist curl over a bench. It works similar muscles at a lower grade.
How do I make the Plate Pinch harder?
Progress to the One-arm dead hang, or add load, range or slower lowering once your form is solid.
