Plate Curl - Seated

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Biceps Forearms Strength Plate Flat Bench Pull Gym

Purpose: This exercise strengthens the biceps.

Benefits: This exercise isolates the biceps so that momentum does not come into play.

Sit on a supine (flat) bench, with your feet flat on the floor. Hold a plate with your hands at 9 o'clock and 3 o'clock. The plate hangs down in front of you. This is the starting position. Curl the plate up to your shoulders, keeping your elbows close to your sides. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the plate to the starting position. Inhale during this movement. Repeat for the required number of repetitions.

The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand..