Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Forearms

Plate Pinch

OtherIsolationEasy to learn
Front
Back
Primary

Works

Forearms

You need

Weight plate

How to do itPicture · 3 steps
Hold
Main muscles
  1. 1Pinch two smooth plates together
  2. 2Fingers on one side, thumb on the other
  3. 3Hold for time

Most common mistake

Using plates with a lip you can hook.

Watch a demo

Compare with

vs Dead Hangvs Farmer's Carryvs Towel Hang
C
For forearms
#11 of 11
See the full list →
Research
42
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 42
Target tensionGood
Loaded stretchWeak
ProgressionFair
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SWrist CurlDumbbell
  • AReverse Wrist CurlDumbbell
  • BZottman CurlDumbbell
  • BWrist RollerOther

Takes

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