Plate Curl - Squat

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Intermediate Biceps Forearms Shoulders Traps Strength Plate Pull Gym

Purpose: This exercise strengthens the biceps.

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

Get into a squat position, glutes on your calves. Hold a plate with hands at 9 o'clock and 3 o'clock, triceps just above the elbows resting on your kneecaps. This is the starting position. Curl the plate up to your chin. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint. 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..

Step 1

In a squat position, hold a plate with hands at 9 o'clock and 3 o'clock.

plate-curl-squat-step-0

Get into a squat position, glutes on your calves. Hold a plate with hands at 9 o'clock and 3 o'clock, triceps just above the elbows resting on your kneecaps. This is the starting position.

Step 2

Curl the plate to your chin. Then move the elbows out slightly to work the long bicep head crossing the shoulder.

plate-curl-squat-step-1

Curl the plate up to your chin. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint.

Step 3

Slowly lower the plate to the starting position.

plate-curl-squat-step-2

Slowly lower the plate to the starting position. Inhale during this movement. Hold a plate with hands at 9 o'clock and 3 o'clock, triceps just above the elbows resting on your kneecaps.