Pinpoint
Exercises/Strength
Plate Pinch - starting position
Start
Plate Pinch - ending position
End

Strength

Plate Pinch

intermediateother·isolation·static

Muscles Worked

Primary
Abductor digiti minimi of left handAbductor digiti minimi of right handabductor pollicis brevisabductor pollicis longusadductor pollicisbrachioradialisextensor carpi radialis brevisextensor carpi radialis longusextensor carpi ulnarisextensor digiti minimiextensor digitorumextensor indicisextensor pollicis brevisextensor pollicis longusflexor carpi radialisFlexor digiti minimi brevis of left handFlexor digiti minimi brevis of right handflexor digitorum longusflexor digitorum profundusflexor digitorum superficialisflexor pollicis brevisflexor pollicis longusFlexor retinaculum of left wristFlexor retinaculum of right wristHumeral head of left flexor carpi ulnarisHumeral head of left pronator teresHumeral head of right flexor carpi ulnarisHumeral head of right pronator teresOpponens digiti minimi of left footOpponens digiti minimi of left handOpponens digiti minimi of right footOpponens digiti minimi of right handopponens pollicispalmaris longuspronator quadratusSet of dorsal interossei of left handSet of dorsal interossei of right handSet of lumbricals of left handSet of lumbricals of right handSet of palmar interossei of left handSet of palmar interossei of right handsupinatorThird lumbrical of left footThird lumbrical of right footUlnar head of left flexor carpi ulnarisUlnar head of left pronator teresUlnar head of right flexor carpi ulnarisUlnar head of right pronator teres

How to Perform

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.

Alternatives to Plate Pinch

Same muscles, different equipment or difficulty

→

Compare

Plate Pinch vs Bottoms-Up Clean From The Hang Position→Plate Pinch vs Cable Wrist Curl→Plate Pinch vs Dumbbell Lying Pronation→

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