Fysiqal

Isometric hold · Beginner

Plate Pinch

Isolation isometric hold exercise using weight plate.
Movement pattern
Isometric hold
Difficulty
Beginner
Equipment
Weight plate
Mechanics
Isolation
Sides
Bilateral
Main plane
Multiplanar

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How to do the Plate Pinch

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Wrist extensionprimary action · resisted

    Wrist flexors (prime mover, high emphasis); Wrist extensors (stabilizer, moderate emphasis)

  • Wrist ulnar flexionprimary action · resisted

    Wrist extensors (prime mover, moderate emphasis); Wrist flexors (synergist, moderate emphasis)

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From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.