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Upper Arms · Weighted
Plate Squat Hold Biceps Curl
Plate Squat Hold Biceps Curl is an intermediate compound strength exercise that works the biceps (upper arms), with the glutes and forearms assisting. It needs a weighted. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Biceps
- Quadriceps
Secondary muscles
- Glutes
- Forearms
How to do Plate Squat Hold Biceps Curl
- Squat down and hold the bottom position, gripping a weight plate in front of you with arms extended.
- Keep your chest up and heels down.
- Curl the plate up toward your chest.
- Lower it with control and repeat while holding the squat.
Form tips
- Don't let your chest drop as you curl.
- Keep your elbows close to your body.
Plate Squat Hold Biceps Curl alternatives
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Plate Squat Hold Biceps Curl FAQ
What muscles does Plate Squat Hold Biceps Curl work?
Plate Squat Hold Biceps Curl mainly works the biceps in the upper arms. The glutes and forearms work as secondary muscles.
What equipment do you need for Plate Squat Hold Biceps Curl?
You need a weighted.
How many sets and reps of Plate Squat Hold Biceps Curl should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Squat Hold Biceps Curl 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 Squat Hold Biceps Curl 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 Squat Hold Biceps Curl?
Other exercises for the biceps include Biceps Curl Resistance Band, Cable Biceps Curl (Ez-Bar), Biceps Curl Cable and Barbell Biceps Curl.
For developers
Use Plate Squat Hold Biceps Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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