Plate Forearm Exercises

Plate Single Leg Pinch Grip Deadlift
Stand with your feet shoulder-width apart and facing forwards. Grip the sides of a weight plate with your palms facing down.
Balance on one foot, as you raise the weight keep your arms and back straight, while you bring your other foot back towards the ground
Keep four raised leg straight and in alignment with your back as you lower the plate back down to the starting position.
Plate Pinch Grip Side Bend
Stand straight with the plate held at your side
Keep your hips and shoulders facing forward, bend to one side slowly
Return to the upright position.
Switch hands and repeat
Plate Pinch Grip Row
Make sure to keep your elbow close to your body and your core engaged throughout the movement.
Bend forward at your hips while maintaining a flat back.
Pull the plate toward your upper abdomen.
Lower the weight in a controlled manner and repeat.
Plate Pinch Grip Deadlift
Stand facing the plate with your feet shoulder-width apart and the plate positioned between your feet.
Bend down and grasp the plate from the top edges with both hands, making sure your thumbs and fingers are evenly spaced.
Keep your back straight, chest up and core engaged, and stand up with the plate, keeping it close to your body.
Lower the plate back down to the ground, keeping control and maintaining good posture.

Plate Single Leg Pinch Grip Deadlift