Load the desired weight onto the machine. Sit down and adjust the seat so your
upper arms rest flat on the pad, with your elbows aligned to the machine's pivot point and hands
gripping the handles or bar.
Keep your chest up, back straight, and core engaged. Begin with your arms fully extended but not
locked out, maintaining slight tension in your biceps.
Raise the dumbbells towards the shoulders by
bending your arms.
Flex your elbows to curl the handles or bar toward your shoulders in a smooth, controlled
motion. Focus on squeezing your biceps at the top of the movement.
Slowly extend your arms to return to the starting position without letting the weights slam
down. Keep constant tension on your biceps throughout the set.
Exercise Tips
Keep your back straight and avoid
slouching.
Keep your shoulders stationary.
Maintain a smooth breathing pattern and
avoid breath-holding.
Primary Muscle Group
Biceps
Secondary Muscle Group
Full Biceps
Equipment
Plate Machine
Grip
Under
Grip Number
Two Handed
Date Published: Oct 13, 2025
Last Updated: Nov 2, 2025
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