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Upper Arms · Weighted
Plate Curl to Overhead Press to Tricep Extension
Plate Curl to Overhead Press to Tricep Extension is an intermediate isolation strength exercise that works the biceps (upper arms), with the core and forearms assisting. It needs a weighted. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps
- Shoulders
- Triceps
Secondary muscles
- Core
- Forearms
How to do Plate Curl to Overhead Press to Tricep Extension
- Stand holding a weight plate in front of your thighs.
- Curl it up to your chest, then press it overhead.
- Bend your elbows to lower it behind your head, then extend your arms.
- Lower the plate back to your chest and thighs and repeat.
Form tips
- Do each phase under control.
- Keep your core braced overhead.
Plate Curl to Overhead Press to Tricep Extension alternatives
More biceps exercises
Plate Curl to Overhead Press to Tricep Extension FAQ
What muscles does Plate Curl to Overhead Press to Tricep Extension work?
Plate Curl to Overhead Press to Tricep Extension mainly works the biceps in the upper arms. The core and forearms work as secondary muscles.
What equipment do you need for Plate Curl to Overhead Press to Tricep Extension?
You need a weighted.
How many sets and reps of Plate Curl to Overhead Press to Tricep Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Curl to Overhead Press to Tricep Extension good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Plate Curl to Overhead Press to Tricep Extension burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Plate Curl to Overhead Press to Tricep Extension?
Other exercises for the biceps include Dumbbell Biceps Curl With Overhead Extension on Stability Ball, Cable Overhead Curl, Biceps Curl to Shoulder Press Resistance Band and Dumbbell Bicep Curl to Shoulder Press.
For developers
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