Pinch a plate, smoke your forearms and biceps.
Keep your elbows tucked and your grip tight, the wide hold lights up the forearms too.
The Plate Curl isolates the Biceps — no passengers. That makes it a clean tool for adding targeted biceps volume without extra fatigue.
The Plate Curl primarily works the Biceps.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
