Arms · Bodyweight
Weighted Plate Standing Biceps Curl
How to do the weighted plate standing biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall holding a weight plate by its edges with both hands, arms hanging in front of you. Curl the plate up toward your chest by bending the elbows, keeping them pinned at your sides, then lower under control. Keep your torso still throughout.
- 1Feel your biceps doing the work to curl the plate up
- 2Keep your elbows pinned at your sides
- 3Lower under control and feel the stretch at the bottom
Common mistakes
- Don't swing the torso or use momentum to lift
- Avoid letting your elbows drift forward
- Don't drop the plate fast; control the lowering
Muscles worked
The weighted plate standing biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Upper AbsMinor
- Front DeltsMinor
Kovo programs the weighted plate standing biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.