Plate Curl
Also known as: plate biceps curl
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Pinching a weight plate by its edges instead of wrapping a handle makes this as much a grip exercise as a biceps one; your fingers and forearms will often fail before your arms do. Load jumps are coarse, from 10 to 25 to 45 pounds, so progress with reps and tempo between plate sizes.
How to do the Plate Curl
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.
- Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without weighted
Frequently asked questions
What muscles does the Plate Curl work?
The Plate Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Plate Curl good for beginners?
Yes. The Plate Curl is rated beginner: it uses a weighted and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Plate Curl?
If you cannot do the Plate Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Single Arm Dumbbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Plate Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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