WhatWorksWhat.
Forearms

Plate Pinch

The web between thumb and index finger on fire.

Complexity · Lowstabilitybeginner+Bodyweight
  • Forearms
  • Forearms - Forearms
  • Forearms

PrimarySecondary

What it hits

Parts of the target muscle.

  • Forearms

    Hit

    Grip + wrist flex/extend.

The movement

Get it right, not roughly right.

Optimal form

0:34· Runna

Farmer's Carry Tutorial - Proper Form and Technique

Mid-stride

Mid-stride (other side)

Pinch one or two plates between the thumb and fingers, smooth sides out. Stand tall, arms at the side. Hold until grip starts to fail.

Common mistakes

  • Using grooved plates - that's not a pinch, that's a hook.
  • Bending forward as the plates slip - let them go.

Where you should feel it

The web between thumb and index finger on fire.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains forearms. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Pinch carry

    Walk for a set distance.

    100% on target

    On target

    Same target, minor adjustment.

  • Single-hand pinch hold

    One side at a time.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Wrist Flexor Stretch

    Arm extended in front, palm up. Use the other hand to pull the fingers down and back toward the body. Elbow stays locked. 30s per side.

    ForearmsBiceps

  • Wrist Extensor Stretch

    Arm extended, palm DOWN. Pull the back of the hand down and toward the body. 30s per side. Cheap fix for cranky elbows after pulling days.

    Forearms

  • Prayer Wrist Stretch

    Palms together in front of the chest, fingers up. Lower the hands toward the waist while keeping the palms pressed together. 30s.

    Forearms