Strength / Plate
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.
Plate
intermediate
isolation
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.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
