Bicep Curl - Weight Plate, Hold

HOW: Grab onto a weight plate in a standing position. Hold the plate with your hands underneath it with your palms up. Curl up to put your arms in a 90 degree angle and hold that position for as long as prescribed. 

FEEL: You should feel your bicep muscles working. 

COMPENSATION: Don’t let your arms drop below the 90 degree angle. Don’t pull the weight into your trunk, focus on only your arms holding the weight.