What To Know
- Plate curls are typically performed with a wider grip, which allows for a greater range of motion at the elbow joint.
- Plate curls are typically performed on a weight bench or in a squat rack, which provides a stable base.
- If you are new to weightlifting or prefer a more versatile exercise, dumbbell curls may be a better choice.
When it comes to building bigger, stronger biceps, two of the most popular exercises are plate curls and dumbbell curls. Both exercises work the biceps brachii muscle, but they do so in slightly different ways. In this blog post, we’ll compare plate curls vs dumbbell curls and help you decide which exercise is best for your goals.
Muscles Targeted
Both plate curls and dumbbell curls primarily target the biceps brachii muscle. This muscle is located on the front of the upper arm and is responsible for flexing the elbow joint. However, dumbbell curls also engage the brachialis muscle, which is located beneath the biceps brachii. The brachialis muscle helps to flex the elbow joint and supinate the forearm (turn the palm up).
Range of Motion
One of the key differences between plate curls and dumbbell curls is the range of motion. Plate curls are typically performed with a wider grip, which allows for a greater range of motion at the elbow joint. This can help to stretch the biceps muscle more fully and lead to greater muscle growth. Dumbbell curls, on the other hand, are typically performed with a narrower grip, which limits the range of motion at the elbow joint.
Resistance
Another key difference between plate curls and dumbbell curls is the resistance. Plate curls can be loaded with more weight than dumbbell curls, which can make them more challenging. This can be beneficial for individuals who are looking to build strength and muscle mass. Dumbbell curls, on the other hand, are more versatile and can be used to target different areas of the biceps muscle. For example, by using a supinated grip (palms facing up), you can focus more on the brachialis muscle.
Stability
Plate curls are typically performed on a weight bench or in a squat rack, which provides a stable base. This can be beneficial for individuals who are new to weightlifting or who have difficulty maintaining balance. Dumbbell curls, on the other hand, can be performed anywhere, which makes them a more convenient option. However, dumbbell curls require more stability, which can be challenging for individuals who are new to weightlifting.
Which Exercise is Better?
So, which exercise is better for building biceps: plate curls or dumbbell curls? The answer depends on your individual goals and fitness level. If you are looking to build strength and muscle mass, plate curls may be a better option. If you are new to weightlifting or prefer a more versatile exercise, dumbbell curls may be a better choice.
Here is a summary of the key differences between plate curls and dumbbell curls:
| Feature | Plate Curls | Dumbbell Curls |
| — | — | — |
| Muscles Targeted | Biceps brachii | Biceps brachii, brachialis |
| Range of Motion | Greater | Less |
| Resistance | Higher | Lower |
| Stability | More stable | Less stable |
| Best for | Building strength and muscle mass | Versatility, convenience |
Variations
There are many variations of both plate curls and dumbbell curls. Some popular variations include:
- Hammer Curls: This variation is performed with a neutral grip (palms facing each other). It targets the brachialis muscle more than the biceps brachii.
- Incline Curls: This variation is performed on an incline bench. It helps to stretch the biceps muscle more fully.
- Concentration Curls: This variation is performed with one arm at a time. It helps to isolate the biceps muscle and improve mind-muscle connection.
Tips for Getting the Most Out of Plate Curls and Dumbbell Curls
Here are a few tips for getting the most out of plate curls and dumbbell curls:
- Use a weight that is challenging but allows you to maintain good form.
- Focus on contracting your biceps muscles throughout the movement.
- Lower the weight slowly and controlled.
- Rest for 60-90 seconds between sets.
Summary: Plate Curls vs Dumbbell Curls
Both plate curls and dumbbell curls are effective exercises for building bigger, stronger biceps. The best exercise for you depends on your individual goals and fitness level. If you are looking to build strength and muscle mass, plate curls may be a better option. If you are new to weightlifting or prefer a more versatile exercise, dumbbell curls may be a better choice.
Frequently Asked Questions
Q: Which exercise is better for building bigger biceps?
A: Both plate curls and dumbbell curls can be effective for building bigger biceps. However, plate curls may be a better option if you are looking to lift heavier weights and build more muscle mass.
Q: Which exercise is better for beginners?
A: Dumbbell curls are a more versatile exercise and may be a better option for beginners. They are easier to control and can be performed with a variety of grips to target different areas of the biceps muscle.
Q: How often should I do plate curls and dumbbell curls?
A: You can do plate curls and dumbbell curls 2-3 times per week. Be sure to give your muscles enough time to rest and recover between workouts.
