Plate Hammer Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Plate
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Plate Hammer Curl involves holding a weight plate and curling it in a neutral grip position, focusing on the brachialis and brachioradialis muscles for greater arm thickness and forearm strength. This version is simple and effective for building grip and arm power.
How to Perform
Hold a weight plate with both hands at the sides.
Keep your elbows close to your torso.
Curl the plate toward your chest using a neutral grip.
Pause at the top, then slowly lower it back down.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use a plate with comfortable handles.
Keep wrists straight to avoid strain.
Focus on slow, controlled contractions.
Maintain constant tension without locking elbows.
Breathe steadily throughout the set.
How Not to Perform
Don’t bend your wrists backward.
Avoid jerking or swinging the plate.
Don’t lean backward during curls.
Avoid using plates too heavy to control.
Don’t drop the plate suddenly — stay safe.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
