A grip-training staple: pinch two weight plates smooth-side out and hold them for time, loading the thumb and finger flexors in sustained isometric work.
What this exercise works
Muscles
forearm flexors · trapezius
Goals
strength · endurance
Equipment
Weight plates
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Place two weight plates on the floor side by side with the smooth sides facing out.
Squat down, grip both plates together between the fingers and thumb of one hand — no handles, just pinch.
Stand up and hold the plates at the side for time, keeping the arm straight.
Set them back down under control.
Repeat on the other hand.
Technique cues and common mistakes
Start with two 5 kg / 10 lb plates and build up.
Chalk on the hands makes a huge difference; sweaty pinches fail fast.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
