How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the plate pinch hold in SweatByte?

Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Plate Pinch Hold: how to do it and muscles worked

The plate pinch hold mainly works your forearms. You need a weight plate.

Muscles worked

Main

Forearms

How to do the plate pinch hold

1
Stand tall and pick up one or two weight plates, smooth sides out, using only your fingers and thumb. Hold them at your side with your arms straight.
2
Pinch the plates tightly and hold them without letting them slip. Squeeze through your fingers and thumb the entire time.
3
Hold for 20 to 40 seconds, breathing normally and keeping your shoulders down. Lower the plates carefully to the floor.

Form tip: Start with light plates; if your grip fails, set them down gently rather than dropping them near your feet.

Common questions

Which muscles does the plate pinch hold work?: The plate pinch hold mainly works your forearms.
What equipment do I need for the plate pinch hold?: You need a weight plate.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the plate pinch hold in SweatByte?: Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More forearms exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.