ex_DUNBYZ

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Waist · Weighted

Plate Pinch Grip Side Bend

intermediatestrengthMale & female model

Plate Pinch Grip Side Bend is an intermediate isolation strength exercise that works the abs (waist), with the forearms and core assisting. It needs a weighted. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Weighted
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Obliques

Secondary muscles

Forearms
Core

How to do Plate Pinch Grip Side Bend

Stand tall and pinch a weight plate in one hand at your side, fingers on one face and thumb on the other.
Place the other hand on your hip or behind your head.
Bend sideways toward the plate as far as you comfortably can, keeping your hips still.
Return to upright by contracting the opposite side of your waist, then switch sides after the set.

Form tips

Bend straight to the side; don't lean forward or back.
The pinch grip also trains your fingers and forearm.

Plate Pinch Grip Side Bend alternatives

Dumbbell Side Bend

Abs · intermediate

Band Side Bend

Abs · beginner

Dumbbell Overhead Side Bend

Abs · intermediate

Barbell Landmine Side Bend

Abs · intermediate

More abs exercises

45 Degree Side Bend

Abs · intermediate

Barbell Side Bends

Abs · intermediate

Seated Side Bend Pose

Abs · beginner

Med Ball Side Wall Slams

Side Plank

Diagonal Chop Cable

Band Decline Sit Up

Lying Leg Raise

Plate Pinch Grip Side Bend FAQ

What muscles does Plate Pinch Grip Side Bend work?

Plate Pinch Grip Side Bend mainly works the abs in the waist. The forearms and core work as secondary muscles.

What equipment do you need for Plate Pinch Grip Side Bend?

You need a weighted.

How many sets and reps of Plate Pinch Grip Side Bend should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Plate Pinch Grip Side Bend good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Plate Pinch Grip Side Bend burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Plate Pinch Grip Side Bend?

Other exercises for the abs include Dumbbell Side Bend, Band Side Bend, Dumbbell Overhead Side Bend and Barbell Landmine Side Bend.

For developers

Use Plate Pinch Grip Side Bend 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_DUNBYZ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_DUNBYZ",
  "name": "Plate Pinch Grip Side Bend",
  "model": "male",
  "counterpartId": "ex_LG2BFV",
  "target": "Abs",
  "equipment": "Weighted",
  "media": {
    "mp4": "https://…/ex_DUNBYZ/mp4-720.mp4?…",
    "poster": "https://…/ex_DUNBYZ/poster.jpg?…"
  }
}