10 Best Plate Pinch Alternatives for Home and Gym

Ranked Plate Pinch Alternatives

10 substitutes, ranked by how closely each one matches the Plate Pinch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Weighted Standing Hand Squeeze

   90% match

   • Forearms
   • Weighted
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the forearms.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a weight in each hand.
   2. Extend your arms straight in front of you, palms facing each other.
   3. Squeeze your hands together as hard as you can, engaging your forearms.
   4. Hold the squeeze for a few seconds, then release.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: forearms, the same as the Plate Pinch
   • Equipment: free weights, the same as the Plate Pinch
   • Body position: standing, the same as the Plate Pinch
2. 

   2. Farmer's Walk

   85% match

   • Forearms
   • Other
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the forearms.

   How to perform this exercise

   1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
   2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
   3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: forearms, the same as the Plate Pinch
   • Body position: standing, the same as the Plate Pinch
3. 

   3. Standing Olympic Plate Hand Squeeze

   80% match

   • Forearms
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
   2. Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
   3. Now raise the plates back to the starting position as you exhale by closing your hands.
   4. Repeat for the recommended amount of repetitions prescribed in your program.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: forearms, the same as the Plate Pinch
   • Body position: standing, the same as the Plate Pinch
4. Play demonstration

   4. Lever Gripper Hands

   78% match

   • Forearms
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and grip the handles of the leverage machine.
   2. Keep your back straight and your feet flat on the ground.
   3. Exhale and squeeze the handles, contracting your forearms.
   4. Hold the contraction for a second, then slowly release and return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: forearms, the same as the Plate Pinch
   • Equipment: a machine, not free weights
   • Body position: standing, the same as the Plate Pinch
   • Balance: easier to stay steady on than the Plate Pinch
5. 

   5. Sled Drag - Harness

   66% match

   • Quads
   • Sled
   • Intermediate
   • Compound

   A looser match: it works the quads rather than the forearms.

   How to perform this exercise

   1. To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
   2. Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: quads, not forearms
   • Body position: standing, the same as the Plate Pinch
6. Play demonstration

   6. Finger Curls

   58% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   It still works the forearms, through a different movement.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
   2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
   3. Slowly curl your fingers towards your palms, squeezing the barbell tightly.
   4. Hold the contraction for a moment, then slowly release your fingers back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Plate Pinch
   • Equipment: free weights, the same as the Plate Pinch
   • Body position: standing, the same as the Plate Pinch
7. 

   7. Standing Palms-up Barbell Behind The Back Wrist Curl

   57% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
   2. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
   3. While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
   4. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
   5. Repeat for the recommended amount of repetitions.
   6. When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Plate Pinch
   • Equipment: free weights, the same as the Plate Pinch
   • Body position: standing, the same as the Plate Pinch
   • Balance: easier to stay steady on than the Plate Pinch
8. 

   8. Bear Crawl Sled Drags

   55% match

   • Quads
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
   2. Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: quads, not forearms
   • Body position: kneeling, not standing
   • Balance: harder to stay steady on than the Plate Pinch
9. Play demonstration

   9. Wrist Rollerer

   55% match

   • Forearms
   • Weighted
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach a weight to one end of a rope or bar.
   2. Hold the other end of the rope or bar with both hands, palms facing down.
   3. Stand with your feet shoulder-width apart and your arms fully extended in front of you.
   4. Slowly roll the weight up towards your hands by flexing your wrists.
   5. Pause for a moment at the top, then slowly lower the weight back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Plate Pinch
   • Equipment: free weights, the same as the Plate Pinch
   • Body position: standing, the same as the Plate Pinch
   • Balance: easier to stay steady on than the Plate Pinch
10. 

    10. Wrist Roller

    55% match

    • Forearms
    • Other
    • Intermediate
    • Isolation

    How to perform this exercise

    1. To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
    2. Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
    3. Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
    4. Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
    5. Repeat for the prescribed amount of repetitions in your program.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: forearms, the same as the Plate Pinch
    • Body position: standing, the same as the Plate Pinch
    • Balance: easier to stay steady on than the Plate Pinch