How to do the Plate Pinch Hold
Step by step
- Stack two weight plates smooth sides out, or take a dumbbell in each hand gripped around the head rather than the handle.
- Pinch with your fingers and thumb so only your grip is holding the weight up.
- Stand tall and lift the weight a few inches off the ground.
- Hold the pinch for the set time without letting it slip.
- Set the weight back down carefully before your grip fails.
The thing people get wrong
Keep your fingers dry and the surfaces clean. Set the weight down before your grip gives out so it does not drop on your feet.
Coaching cue
Keep your arms straight and still; do not curl the weight up or rest it on your leg.
Make it easier or harder
- Easier: Start with a lighter weight you can hold for a solid 20 seconds.
- Harder: Pinch with one hand at a time.
Muscles worked
- Primary: Forearms
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.