Plate Curl
Trains the biceps. You need a plate. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Plate Curl
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Plate Curl trains
Technique
How to do the Plate Curl
- Stand with your feet shoulder-width apart, holding a weight plate with both hands at the sides (at the 3 and 9 o'clock positions), arms extended down in front of your thighs.
- Curl the plate up toward your chin by bending your elbows, keeping your upper arms close to your torso.
- Squeeze your biceps at the top of the movement, holding briefly.
- Slowly lower the plate back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your elbows pinned to your sides and avoid swinging the plate.
- Grip the plate firmly; the pinch grip also works your forearms and grip strength.
- Exhale as you curl the plate up and inhale as you lower it.
- Keep your back straight and core engaged to avoid leaning back during the curl.
Substitutes
Swap Plate Curl for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Plate Curl for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.