Weight-Plate Standing Bicep Curl
Bicep curls, but with a weight plate! A simple variation for a fun and effective arm workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Stand upright with feet shoulder-width apart. Maintain good posture with a tight core and shoulders back and down.
Hold a weight plate with both hands at the three and nine o'clock positions. Your palms should face each other, and arms should be fully extended downward.
Curl the weight plate by bending your elbows and contracting your biceps. Keep your elbows close to your torso and do not use your back or shoulders to lift the weight.
Raise the weight plate towards your chest in a controlled motion. Stop the movement when the biceps are fully contracted and the plate is at shoulder level.
Hold the contraction briefly at the top of the movement.
Slowly lower the plate back to the starting position, fully extending your arms without locking your elbows.
Repeat the movement for the desired number of repetitions and sets.
Ensure that you choose a weight that allows you to perform the exercise with proper form. If the weight is too heavy and you cannot keep your form, reduce the weight.
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