Forearms
Two Hand Pinch
The Two Hand Pinch is a strength exercise for your forearms. Share of the load in the Zulta muscle model: forearm flexors 78% and forearm extensors 18%.
How to do it
- Stack two or three smooth plates together on edge in front of you.
- Squat down and pinch the top rim with both hands side by side, thumbs on one face and fingers on the other.
- Stand up tall with the plates hanging in front of the thighs.
- Hold for 15 to 30 seconds, breathing steadily.
- Squat back down and set the plates on the floor under control.
Tips
- Place the hands close together at the center so the stack stays balanced.
- Chalk the hands and keep the fingers straight.
Common mistakes
- Lifting the stack with a rounded back instead of squatting down.
- Letting one hand slide so the stack tips to one side.
Muscles worked by the Two Hand Pinch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pinching or crushing without hanging is forearm only. Hanging or pinching a load is an isometric grip: the finger flexors do the work, the extensors co-contract, and in a hang the lats and lower traps keep the shoulder packed.
Two Hand Pinch alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Frequently asked questions
What muscles does the Two Hand Pinch work?
Mainly the forearm flexors. The forearm extensors assist.
Is the Two Hand Pinch good for beginners?
The Two Hand Pinch is rated intermediate. If you are new, learn the Rice Bucket first and build up from there.
What is a good alternative to the Two Hand Pinch?
For example the Fat Grip Hold, Plate Pinch and Bar Hang. They train mostly the same muscles, some with different equipment.
How do you make the Two Hand Pinch harder?
Add weight or reps, or move on to the One Arm Bar Hang.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.