Kysero
Try for free

Forearms · Intermediate

Plate Flip

Grip and hand-coordination drill that flips a light plate between secure two-hand catches.

View instructionsAll exercises
Back to all exercises
Plate Flip demonstration

Exercise overview

Training details

ForearmsBiceps

Equipment

Weight Plate

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand over a clear, non-slip area and hold a light weight plate vertically at about waist height with both hands.
  2. 02Apply a small upward impulse and rotate the plate just enough to release one edge.
  3. 03Reposition the hands quickly and catch the opposite edge with the fingers and thumbs.
  4. 04Absorb the catch with soft elbows while keeping the plate close to the body.
  5. 05Continue only while every catch is secure, and stop before grip fatigue makes a drop likely.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPlate Pinch HoldRelated variationPlate Hand Squeeze

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist CurlComparable substituteActive Bar Hang

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder