Plate-Loaded Bicep Curl
Elbow curl that works biceps and brachialis without moving the shoulder. The machine guides the movement and gives you stable support.
- Primary muscleBiceps
- Also worksForearms
- EquipmentMachine and other
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- Machine and other
How to do the Plate-Loaded Bicep Curl
4 steps, in the order you do them.
- Adjust the seat, pads or stops of the machine so the movement feels comfortable and stable.
- Bend your elbows to bring the weight toward your shoulders without swinging your torso.
- Lower in a controlled way without moving your elbows out of the path of this variation.
- Repeat at a controlled pace without using momentum.
Muscles worked
Common Plate-Loaded Bicep Curl mistakes
What goes wrong most often when you do the Plate-Loaded Bicep Curl, and how to fix it.
The seat is low and your arms don't rest fully on the pad.
Adjust the seat until the backs of your arms rest fully on the pad and your armpits sit at the edge.
The plates slam into the stop at the bottom of every rep.
Slow the lever before the plates touch the stop and start the next rep without resting.
Your hips lift off the seat to push the lever.
Sit well back with your feet planted and keep your hips on the seat through the whole set.
Alternatives to the Plate-Loaded Bicep Curl
They work the biceps with other equipment, including options for training at home.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
More biceps exercises
Seated Dumbbell CurlBiceps · Dumbbells and bench
Machine Preacher CurlBiceps · Machine
Single Arm Cable Bicep CurlBiceps · Cable machine
Loop Band Bicep CurlBiceps · Resistance band
Frequently asked questions
What muscles does the Plate-Loaded Bicep Curl work?
The Plate-Loaded Bicep Curl works mainly the biceps. It also works the forearms.