# Plate Curl to Press

A standing combination that curls a weight plate from your hips to your chest, then presses it overhead. Trains the front delts and biceps in one continuous rep.

- Beginner · Compound
- Equipment: Weight plates
- HD video: https://media.seto.fit/exercises/plate-curl-to-overhead-press/video/male.mp4
- HTML: https://seto.fit/exercises/plate-curl-to-press/

## Muscles worked

- Front delts: 9/10
- Biceps: 7/10
- Triceps: 6/10
- Side delts: 4/10
- Traps: 4/10
- Forearms: 4/10

## How to do the Plate Curl to Press

1. Stand tall, holding a plate by its sides at your hips.
2. Curl the plate up to your upper chest.
3. Press it straight overhead until your arms are fully extended.
4. Lower it to your chest, then back to your hips.

### Full technique — 6 steps

1. Stand tall with feet about hip width apart, holding a weight plate in front of your hips.
2. Grip the plate at the sides of its rim with both hands, palms facing each other.
3. Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
4. Curl the plate up to your upper chest, keeping your elbows at your sides.
5. Press the plate straight overhead until your arms are fully extended.
6. Lower the plate to your upper chest, then back down to your hips under control.

## Common mistakes

- Leaning back to start reps
- Turning it into a push press
- Overarching the lower back
- Stopping short of full overhead extension

## Form cues

- Stand tall throughout
- No torso swing
- Press close to face
- Keep ribs down

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Curl to Press](https://seto.fit/exercises/resistance-band-curl-to-press/), [Seated Neutral Grip Resistance Band Shoulder Press](https://seto.fit/exercises/seated-neutral-grip-resistance-band-shoulder-press/)
- **Dumbbells**: [Dumbbell Curl to Press with Triceps Extension](https://seto.fit/exercises/dumbbell-curl-to-press-with-triceps-extension/), [Dumbbell Curl to Press](https://seto.fit/exercises/dumbbell-curl-to-press/)
- **Barbell**: [Single Arm Behind the Neck Barbell Push Press](https://seto.fit/exercises/single-arm-behind-the-neck-barbell-push-press/), [Barbell Z Press](https://seto.fit/exercises/barbell-z-press/)
- **Machine**: [Single Arm Machine Shoulder Press](https://seto.fit/exercises/single-arm-machine-shoulder-press/), [Machine Shoulder Press](https://seto.fit/exercises/machine-shoulder-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Plate Curl to Press — Beginner**
- Harder: [Plate Curl to Press with Triceps Extension](https://seto.fit/exercises/plate-curl-to-press-with-triceps-extension/) — Intermediate
- Harder: [Seated Barbell Overhead Press](https://seto.fit/exercises/seated-barbell-overhead-press/) — Intermediate

## Quick answers

### What muscles does the Plate Curl to Press work?

Primary: Front delts 9/10, Biceps 7/10. Also works: Triceps 6/10, Side delts 4/10, Traps 4/10, Forearms 4/10.

### Which joints does the Plate Curl to Press load?

Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Incline Dumbbell Curl, Single-Arm Cable Cross-Body Curl, Single Arm Dumbbell Zottman Preacher Curl.

### When should I do the Plate Curl to Press in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Plate Curl to Press?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Plate Curl to Press?

Resistance bands: Resistance Band Curl to Press, Seated Neutral Grip Resistance Band Shoulder Press. Dumbbells: Dumbbell Curl to Press with Triceps Extension, Dumbbell Curl to Press. Barbell: Single Arm Behind the Neck Barbell Push Press, Barbell Z Press. Machine: Single Arm Machine Shoulder Press, Machine Shoulder Press.

### What is a harder version of the Plate Curl to Press?

Plate Curl to Press with Triceps Extension (Intermediate), Seated Barbell Overhead Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/