How to Use a Curl Plate

Remove the plates from the bar for a diversified workout.

Your fitness routine doesn't have to be a one-trick pony. Even if you're a fan of using curling bars and plates in your weekly regimen, you can extend your workout just using the curling plate. By holding the plate in a host of different directions and positions, you will build lean muscle and strength all in one. To give your workout a bit of variety, use the plate to target abdominals (abs) and arms.

Instructions

1. Select a variety of plates in varying weights. If you're new to using a plate either singularly or with a curling bar, it's better to choose weights that are less to moderately heavy than those that are too heavy. Lift the plate for a few reps to get a sense of how much weight you'll be able to handle to start; you can always go up in weight if you need to.

2. Start your upper body workout with a smaller weighted plate. Stand straight up with your feet hip width apart. Lift the curling plate straight above your head holding the plate on each side with both hands. Relax your shoulders so they don't feel tense. Begin your first set by lowering the plate directly behind your head, keeping your elbows as close to your head as you can. Lower the plate feeling the tension in your tricep muscle, behind your arms. Raise the plate directly up straight to complete the repetition (rep). Repeat the up and down steps and commit to 10-to-12 reps for 2-to-3 sets.

3. Grab two smaller weight plates one for each hand. Slip your thumb inside the hole of your plates and wrap your hand around the remainder portion. Stand with your feet shoulder width apart and lean forward in a 45-degree angle. Hold the curling plate close to your chest to begin the set. Lift both of your arms out simultaneously to form a "U" shape, lifting your elbows to shoulder height. Squeeze your back close as if you were holding a pencil with your shoulder blades. Release your grip by returning back to start. Commit to 12-to-15 reps for 2-to-3 sets to work your shoulders and upper back muscles.

4. Give your ab workout some additional power by placing a medium-sized plate on your chest, crossing your arms in front of you with your grip. Lie on your back with your knees in the air and your feet planted solidly on the floor. You should be in standard abdominal crunch position. Start your crunch by lifting up towards your knees to crunch with curling plate at your chest. Commit to 12-to-15 reps for 2-to-3 sets.

References

• Microsoft: fitbie; Exercise & Workout Finder: Plate Pinch Curl
• WeightTraining.com; Reverse Plate Curl