Weighted Standing Curl
A plate held upright by the top of its rim in both hands is curled to the chest and stays vertical, so the forearms and the brachioradialis take more than in the flat-plate curl.
How to do it
Setup
Standing tall, a plate held upright in front of the thighs, both hands pinching the top of its rim, elbows at the sides.
Steps
- Curl the plate up to the chest, keeping it upright.
- Keep the fingers clamped on the rim at the top.
- Lower to straight arms without swinging.
Common mistakes
Letting the plate tip flat as it rises: keep it upright; the vertical plate is the variant. Elbows drifting forward: keep them at the sides. Leaning back to finish: stand tall and stop at the chest.
Breathing
Exhale on the curl, inhale lowering.
