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Back · Weighted
Plate Pinch Grip Row
Plate Pinch Grip Row is an intermediate compound strength exercise that works the upper back (back), with the biceps, forearms and rear shoulders assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back
- Lats
Secondary muscles
- Biceps
- Forearms
- Rear Shoulders
How to do Plate Pinch Grip Row
- Pinch a weight plate in one hand and hinge forward with a flat back, supporting yourself on a bench or your thigh with the other hand.
- Let the plate hang below your shoulder.
- Row the plate up toward your hip by driving your elbow back.
- Lower it with control and repeat, then switch sides.
Form tips
- Keep the plate from swinging.
- Squeeze your shoulder blade at the top.
Plate Pinch Grip Row alternatives
More upper back exercises
Plate Pinch Grip Row FAQ
What muscles does Plate Pinch Grip Row work?
Plate Pinch Grip Row mainly works the upper back in the back. The biceps, forearms and rear shoulders work as secondary muscles.
What equipment do you need for Plate Pinch Grip Row?
You need a weighted.
How many sets and reps of Plate Pinch Grip Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Pinch Grip Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Plate Pinch Grip Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Plate Pinch Grip Row?
Other exercises for the upper back include Seated Normal Grip Row Machine, Suspension Trainer With Grips Wide Grip Inverted Row on Floor, Barbell Pendlay Row and Band Incline Row.
For developers
Use Plate Pinch Grip Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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