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The plate curl is a versatile and highly effective biceps exercise that you can do almost anywhere—all you need is a single weight plate. It’s great for adding size and definition to your biceps and forearms, and because you’re gripping a plate, it also challenges your grip strength.
This makes it a great choice whether you’re training at the gym or at home.
Muscles Worked
- Primary: Biceps brachii (both heads)
- Secondary: Brachialis, forearms, grip
The unique grip forces your forearms to engage more than in a typical barbell or dumbbell curl.
How to Do It (Step-by-Step)
- Stand tall, holding a weight plate with both hands at the sides or through the center hole.
- Start with your arms extended down in front of you, keeping your elbows close to your body.
- Curl the plate up toward your shoulders by bending only at the elbows.
- Squeeze your biceps hard at the top.
- Slowly lower the plate back to the starting position with full control.
- Repeat for the desired reps.
💡 Avoid using momentum—keep the movement strict to maximize biceps activation.
Rep & Rest Guidelines
| Goal | Reps | Rest |
|---|---|---|
| Hypertrophy | 8–12 | 30–60 sec |
| Endurance | 12–15+ | 15–45 sec |
Use Auto Progression in Volym to increase reps or plate weight over time.
Form Tips
- Elbows stay pinned: Keep them close to your torso throughout.
- Full range of motion: Lower all the way down to stretch your biceps.
- No swinging: Control both the lifting and lowering phases.
- Neutral wrists: Keep them in line with your forearms—don’t bend them forward or back.
When to Use It
- In your arm workout as a secondary biceps movement
- At home when you only have access to plates
- For high-rep pump work at the end of a push or pull session
Common Mistakes
- ❌ Using momentum to lift the plate
- ❌ Letting elbows drift forward
- ❌ Rushing through the eccentric phase
- ❌ Not using a full range of motion
📌 Focus on tension and control—this movement works best when performed strictly.
Progress Smarter with Volym
- Increase reps or weight gradually using Auto Progression
- Track total biceps volume with Workout History
- Use the Rest Timer to maintain intensity between sets
Start with a light to moderate plate (5–10 kg) to focus on form and control before adding weight.
The plate curl adds more grip and forearm challenge, while providing a different feel in the biceps compared to traditional curls.
Yes! It’s one of the most home-friendly biceps exercises—just grab a plate and go.
Lower fully to stretch the biceps, but don’t hyperextend your elbows. Maintain control throughout.
Absolutely. It’s simple to learn, scalable, and safe for all fitness levels.