Plate Curl

Instructions

1. Stand upright with feet shoulder-width apart, holding a weight plate with both hands by its edges. Your palms face each other (neutral/pinch grip) with fingers gripping the rim — not the face — of the plate.
2. Let the plate hang at hip or thigh level with arms nearly fully extended. This is the starting position.
3. Keeping your upper arms stationary and elbows close to your torso, curl the plate upward by contracting your biceps, exhaling as you lift.
4. Continue curling until the plate reaches approximately chest height and your biceps are fully contracted.
5. Squeeze at the top for a brief moment, then slowly lower the plate back to the starting position while inhaling.
6. Repeat for the recommended number of repetitions.

Tips

• The pinch grip (palms facing inward, squeezing the plate edges) is what distinguishes this from a reverse plate curl — your palms face each other, not downward.
• Keep your wrists neutral and avoid letting them break backward as you curl.
• Maintain a strong grip throughout; the isometric pinch effort engages the forearms and brachialis alongside the biceps.
• Start lighter than you think necessary — the pinch grip fatigues forearms quickly.
• Avoid swinging your torso; only your forearms should move.
• A smooth, controlled descent (eccentric phase) maximizes biceps development.