Plate Pinch Curl

The plate pinch curl is an advanced biceps-training move that targets hand flexion and finger and wrist stability, while increasing forearm and biceps strength. This exercise is the perfect training tool for building grip strength.


  1. 619_A
    Hold two weight plates together with a pinch grip. Let your arms hang fully extended in front of you with the plates just in front of your thighs.
  2. Plate Pinch Curl
    Pinch down hard to keep the plates from moving, and curl the plates upward until they are just in front of your shoulder. Return the plates to the starting position.

Trainer’s Tips

  • Avoid using momentum to power the plates up. Instead, keep your elbows by your side and curl the weight up slowly.