Weighted Plate Standing Biceps Curl
How to do it
Starting position
- Grip the sides of the plate firmly with your fingertips.
- Keep your elbow tucked against your side.
- Stand tall with your chest up.
Movement
- Keeping your elbows pinned, curl the plate up toward your chest.
- Squeeze your bicep briefly at the top.
- Lower slowly and fully extend your arms.
Breathing
Exhale as you pull, inhale as you lower.
Cautions
- If your fingertip grip slips, the plate will drop. Do not do this over your feet.
- Do not lean back to use momentum.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Weight plate |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
1 similar exercises
Representative exercise: Weighted Plate Standing Biceps Curl
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 23.1 kg.
With the weight plate, it moves up to the next weight you have. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Weighted Plate Pinch CurlHarderCable Incline Biceps CurlHarderDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.