Plate pinch

An isometric pinch grip: holding two plates together by their smooth faces. It trains thumb strength, which neither farmer walks nor deadlifts really work.

• Isolation
• Barbell
• Beginner

How to do it

• Two smooth plates face to face, held with the fingers only
• Arms relaxed at your sides
• Hold until the grip gives, then drop them to one side
• Add weight with small plates, not in jumps

Sets, reps and tempo

Ranges: 20–45 s hold · 3–4 sets

Tempo: Hold the position with constant tension and steady breathing

Common mistakes

• Resting the plates against your leg to recover
• Dropping them on your feet when the grip fails
• Starting with a weight you cannot lift off the floor

Muscles worked

Primary

• Forearm

Alternatives

• Farmer's Carry
• Wrist Roller
• Wrist Curl (flexors)