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Bent Over Bicep Curl with Weight Plate

Bent over isolation for biceps

ArmsIntermediateStrengthCurl

At a glance

Muscles workedPrimary: Biceps
Muscle groupArms
DifficultyIntermediate
TypeStrength · Curl
Sets & reps3 sets × 12-15 reps
Estimated calories burned~40 kcal

How to do it

  1. Step 1: Hinge at hips
  2. Step 2: Hold weight plate with both hands
  3. Step 3: Curl plate toward chest
  4. Step 4: Keep upper arms stationary
  5. Step 5: Lower with control

Equipment

Coaching tips

Benefits

Bent over isolation for biceps

Common mistakes

Using back momentum

Make it harder

Slower eccentric

Make it easier

Standing curls

Breathing

Exhale curling

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.