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Upper Arms · Weighted
Plate Curl to Overhead Press
Plate Curl to Overhead Press is an intermediate compound strength exercise that works the biceps (upper arms), with the triceps, forearms and core assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Biceps
- Shoulders
Secondary muscles
- Triceps
- Forearms
- Core
How to do Plate Curl to Overhead Press
- Stand tall holding a weight plate by its sides, arms extended in front of your thighs.
- Curl the plate up to your chest by bending your elbows.
- Press the plate straight overhead until your arms are extended.
- Lower it back to your chest, then down to your thighs, and repeat.
Form tips
- Keep your core braced so your lower back doesn't arch during the press.
- Move through each phase with control.
Plate Curl to Overhead Press alternatives
More biceps exercises
Plate Curl to Overhead Press FAQ
What muscles does Plate Curl to Overhead Press work?
Plate Curl to Overhead Press mainly works the biceps in the upper arms. The triceps, forearms and core work as secondary muscles.
What equipment do you need for Plate Curl to Overhead Press?
You need a weighted.
How many sets and reps of Plate Curl to Overhead Press should I do?
Start with 3-4 sets of 6-10 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 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 burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Plate Curl to Overhead Press?
Other exercises for the biceps include Biceps Curl to Shoulder Press Resistance Band, Dumbbell Bicep Curl to Shoulder Press, Dumbbell Curl Press Extend and Cable Overhead Curl.
For developers
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