Plate Curl

Pro Tip

You can use plates of all sizes for this movement as long as you can grip them and hold on long enough to perform it.

How To

Stand upright with arms fully extended gripping a plate closer than shoulder-width apart and with an overhand grip.
Exhale and curl your arms up towards your shoulders while keeping your upper arm by your side.
Continue until you can no longer do so while you still keep your upper arm by your side.
Inhale and lower the plate down, returning to the starting position.

Primary Muscle Groups

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Equipment

Weight Plate

You can use a weight plate of any size as long as you can hold it properly. If you have trouble achieving the desired range of motion, try using a plate of a smaller size.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Plate Curl

Alternatives

Exercises that target the same primary muscle groups with different equipment