28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Healthy Eating
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The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
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Open search bar button
×
Search M&F
Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read article
Arms Exercises
Plate Pinch Hold
- Skill Level Beginner
- Type Muscle Endurance
- Body parts Arms, Biceps
Erica Schultz
Instructions
-
Find two plates of the same weight—if you're new to this exercise, start with two 5- or 10-pound plates and work your way up from there. From a standing position, squeeze the two plates together at your side (arm extended toward the floor) in one hand. Do this for 20-30 seconds.
Routines with this exercise
Arm Exercises
Front and Center Forearm Workout
Punish the muscles from elbows to wrist for forearms that would make Popeye proud.
30-min
5
Yes
Arm Exercises
Straight-Up Forearms Workout
Stop neglecting half of your arms. Get thicker forearms and a stronger grip with this brutal routine.
15 min
4
Yes
