How to Do a Plate-Loaded Arm Curl Biceps Workout

Working out your biceps with an arm curl machine isolates specific areas and maintains proper form and execution. Just follow these steps to do a plate-loaded arm curl biceps workout.

Difficulty: Moderate

Instructions

1. Adjust the equipment. Move the seat up or down accordingly. Rest your back comfortably on the back rest and plant the back of your arms firmly on the pads. Set the weight according to your fitness level.

2. Grasp the hand bars with an underhand grip, palms facing up. Extend your arms toward the ground. Keep your elbows loose, not locked. Tighten your abdominal muscles for back support and firmly plant your feet on the ground for grip.

3. Lift the hand bars up, either one at a time or together, until your hands reach your shoulders. Contract your bicep muscles at the top of the motion. Maintain tight abdominals and a straight back.

4. Lower the bars slowly down until your arms are extended back to the starting position. Repeat the exercise for a designated number of repetitions and sets based on your current fitness level.

Tips & Warnings

• As a variation, use the arm curl machine for hammer curls. Turn your palms inward so they are facing each other and repeat the exercise. Hammer curls work your forearms and your biceps.
• Do not arch your back when performing plate loaded arm curls. Only use your arms. If you find this is difficult, you're using too much weight. Reduce the resistance and begin again.

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