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Last updated March 5, 2026
BicepsForearms
Biceps Curl (Plate)
Hold a weight plate by its edges and curl it up, squeezing your biceps. The wide grip engages the forearms and inner bicep head.
Quick facts
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
BicepsBicep (short Head)
Secondary
Forearm FlexorsUpper Forearm
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Plate
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Select a weight plate and grip it at the 3 and 9 o-clock positions with both hands.
- Stand with feet shoulder-width apart.
- Step 2Starting Position
- Hold the plate at thigh level with a slight bend in your elbows.
- Keep your elbows close to your torso and your core engaged.
- Step 3Execution
- Curl the plate upward by bending your elbows, keeping upper arms stationary.
- Squeeze your biceps hard at the top of the movement.
- Slowly lower the plate back to the starting position under control.
- Avoid swinging or using momentum.
Alternatives & variations
Explore similar movements targeting the same muscles.
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