Plate Curl
Complete guide to Plate Curl. Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires plate. Step-by-step instructions and expert tips.
How to Perform Plate Curl
Grab a weight plate with both hands on the sides and stand tall with your feet shoulder-width apart.
Let your arms hang straight down with the plate in front of your thighs and your palms facing up.
Retract your shoulder blades, engage your abs, and take a breath.
Curl the plate up toward your shoulders by bending your elbows, squeezing your biceps at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |