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Exercise preview

Plate squat hold curl

Intermediate30 secondsNo jumping

Muscles worked

Biceps

Also works

GlutesQuads

You need

Weight plate

How to do it

  1. Lower into a squat position, keeping the plate at chest height.
  2. Slowly curl the plate towards your shoulders, keeping your elbows close to your body.
  3. Hold for a moment at the top of the curl before lowering the plate back to chest height.
  4. Repeat the curls as you hold the squat position.