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Primary
Secondary
Tertiary
Difficulty
Intermediate
Force
Pull
Grips
Neutral
Mechanic
Compound

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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 Squat Hold Curl Exercise Guide - Biceps Workout | MuscleWiki