Exercices Plate Bicep

Plate Bicep Curl
Plate Curl To Overhead Press
Stand with feet shoulder-width apart and the plate in front of the torso, palms facing forward.
Curl the plate up to the front of the shoulder while keeping the elbows close to the body.
Rotate the palms to face forward and press the plate overhead, locking out the arms.
Lower the plate back to the starting position, keeping control of it, and repeat for desired reps.
Plate Curl To Overhead Press To Tricep Extension
Stand with feet shoulder-width apart and the plate in front of the torso, palms facing forward.
Curl the plate up to the front of the shoulder while keeping the elbows close to the body.
Rotate the palms to face forward and press the plate overhead, locking out the arms.
Lower the plate back behind the head to the starting position of a tricep extension.
Push the plate back up overhead, then lower it back to the starting position and repeat for desired reps.
Plate Squat Hold Curl
Lower into a squat position, keeping the plate at chest height.
Slowly curl the plate towards your shoulders, keeping your elbows close to your body.
Hold for a moment at the top of the curl before lowering the plate back to chest height.
Repeat the curls as you hold the squat position.

Plate Bicep Curl