Plate Hammer Curl

How to perform it

Step-by-step instructions

1. 01Stand tall and hold the sides of a weight plate with the palms facing each other.
2. 02Keep the elbows close to the ribs, the wrists neutral, and the trunk braced.
3. 03Curl the plate toward the chest without swinging the hips or lifting the shoulders.
4. 04Pause briefly at the top and squeeze the biceps and forearms.
5. 05Lower the plate slowly to full elbow extension and reset before the next repetition.