Start
End
BicepsIntermediateBodyweight
Plate Pinch
قبضة القرص
Target Muscles
Forearms
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- 1
Grab two wide-rimmed plates and put them together with the smooth sides facing outward
- 2
Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
- 3
Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
- 4
Repeat for the recommended amount of sets prescribed in your program.
- 5
Switch arms and repeat the movements.
Important tips
Pin your elbows to your sides and keep them there.
Curl without swinging your torso.
Squeeze at the top and resist the weight on the way down.
