Exercise description of the pancake curl.  Learn about the pancake curl with videos, pictures, and other sports information.  Also learn how the pancake curl can improve your sports performance.

Primary muscles worked:  Biceps

Synergist Muscles:  Brachialis, Forearms

Mechanics:  Isolation

Equipment:  Circular weight plate

How to perform the exercise:  The athlete should grab a circular weight plate weight both hands utilizing a neutral grip. The thumb of each should be on top of the plate. The wrists should remain locked throughout the lift. The arms should be at the sides of the athlete with elbows locked in to the sides. The athlete will bend the arms, flexing at the elbow, lifting the weight up in an arc like path towards the shoulders. Once the plate is about one to three inches away from the shoulder, the athlete can return the weight back to starting position.

Spotting the exercise:  The spotter can assist the athlete with the pancake curl by pushing up on the athlete's wrists if he / she begins to struggle with the lift.

Sport specific application:  The pancake curl serves as an alternative to typical curl exercises.