Plate Curls

Target muscles

The biceps brachii flexes the elbow to curl the plate up, but gripping a plate by its edges in a neutral, palms-facing position shifts extra work onto the brachialis and brachioradialis, the muscles under and along the forearm that add thickness to the arm. The forearm flexors work hard to pinch and hold the plate, so grip strength gets trained alongside the curl. The shoulders and core stay quiet to keep the movement strict.

How to perform

Setup

Stand tall holding a plate with both hands gripping the outer edges, arms hanging straight so the plate sits in front of the thighs. Set the elbows close to your sides and brace the core to stop any swinging.

Execution

Curl the plate up toward your chest by flexing the elbows, keeping the upper arms pinned to your sides so only the forearms move. Squeeze the biceps at the top, then lower the plate under control to a full stretch at the bottom. Keep the wrists neutral and the grip firm on the plate edges throughout. Avoid swinging the torso or letting the elbows drift forward — the work should stay in the arms from start to finish.

Common mistakes

• Swinging the body to heave the plate up instead of curling strictly.
• Letting the elbows drift forward and turning it into a front raise.
• Cutting the range short at the bottom and not fully extending the arms.
• Loosening the grip so the plate slips and the forearms stop working.

Progressions and regressions

Regress by using a lighter plate or curling with one arm at a time. Progress by using a heavier plate, adding a pause and squeeze at the top, slowing the lowering phase, or holding the plate at the top for an isometric burn.

Programming notes

Program it as biceps and forearm accessory work, 2-3 sets of 10-15 reps, at the end of a pull or arm session. The neutral grip is easier on the wrists and elbows than a straight bar, making it a good option for anyone with cranky joints. Pair it with a triceps move to train the whole upper arm.