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Biceps · Other

Plate Curl

An isolation movement that trains your biceps. Your forearms help out.

EquipmentOther
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Plate Curl muscles worked, front viewPlate Curl muscles worked, back view
BicepsPrimaryForearmsSecondary

How to do it

  1. Stand upright with your feet shoulder-width apart, holding a weight plate with both hands. Grip the plate by placing your fingers on one side and your thumbs on the other, palms facing your torso.
  2. Keep your elbows close to your body and your back straight. This is your starting position.
  3. Exhale and slowly curl the plate upwards towards your chest, contracting your biceps. Only your forearms should move.
  4. Hold the contraction briefly at the top.
  5. Inhale and slowly lower the plate back to the starting position, maintaining control throughout the movement.
  6. Repeat for the desired number of repetitions.

More biceps exercises

21s Bicep CurlAlternate Hammer CurlAlternate Incline Dumbbell CurlBarbell Curl
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