Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Pliers Lever Lift

AdvancedStrengthTier T3

You stand at a table with a board lying across its edge and weights on top of it. You clamp heavy pliers onto the board and lift the free end using one hand. You then repeat with the other hand.

Targets: Hand/Fingers

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench

Home Options

  • weight bench

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Rest the board flat on the workbench with the pliers already clamped onto its overhanging end and the weight in place.
  • Only the right hand grips the pliers throughout.
  1. A man standing at a workbench, gripping a pair of pliers clamped onto the end of a board that rests flat on the bench, two bricks on top of the board.

    Step 1 of 3

    Clamp the pliers onto the end of the board that hangs off the edge of the workbench, with the weighted board still resting flat on the bench.

  2. The same man, now holding the board and both bricks lifted clear of the bench, the pliers still clamped on the raised end.

    Step 2 of 3

    Squeeze the pliers tightly and lever the clamped end upward, lifting the board and the bricks completely off the workbench, then hold that position.

  3. A man standing at a workbench, gripping a pair of pliers clamped onto the end of a board that rests flat on the bench, two bricks on top of the board.

    Step 3 of 3

    Clamp the pliers onto the end of the board that hangs off the edge of the workbench, with the weighted board still resting flat on the bench.

What you should feel

A demanding grip and forearm effort holding the clamped pliers shut against the board's and the bricks' combined pull once the board is levered aloft.

Safety Information

Keep the pliers squeezed tightly shut on the board throughout the lift and the hold -- if the jaws' grip loosens while the board is raised, the board and the weight can drop suddenly. If you have a wrist, hand, or forearm injury, ask a physical therapist or physician before attempting this exercise, because it loads the crushing grip and the wrist together against a cantilevered weight. Stop and lower the board back onto the workbench with control immediately if you feel a sharp pain, a pinch, or a sudden loss of grip at any point in the clamp, the lift, or the hold. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.