Stand and curl a weight plate upward by flexing your elbows, emphasizing the biceps contraction.
How to do the Plate Curl#
- Stand tall with feet hip-width apart and hold a weight plate with both hands at arm's length in front of you.
- Keep your elbows tucked to your sides and curl the plate toward your shoulders by bending only your elbows.
- Pause briefly at the top and squeeze your biceps.
- Lower the plate back to the starting position under control.
Muscles worked#
Common mistakes#
- Using the hips or torso to swing the plate up.
- Allowing the elbows to travel forward away from the sides.
- Bending the wrists and shifting load off the biceps.
- Dropping the weight quickly on the way down.
