Pancake Curls

Pancake Curl Basics

Primary muscles worked: Biceps

Synergist Muscles: Brachialis, Forearms

Mechanics: Isolation

Equipment: Circular weight plate

How To Perform Pancake Curls

• Grab a circular weight plate with both hands utilizing a neutral grip. You should grab each side of the weight and allow our thumbs to wrap over the top part of the plate.
• Flex your wrists forward and continue keeping them in the forward position.
• Allow your arms to be at the  sides of your body with your elbows tucked to the side of your body.
• Now bend your arms at the elbow so that the circulate plate is moving toward your chest in an arc-like path.
• Continue bending your arms until the plate is about one to three inches away from your shoulder.
• Lower the weight back to the starting position once your hit the one to three inch mark away from your shoulders.

Pancake Curl Tips

• Make sure that you keep your wrists flexed forward during the lift to ensure tension is placed on your biceps and less on your forearms.

Pancake Curls and Sports Application

The pancake curl serves as an alternative to typical curl exercises. The pancake curl can also improve your grip strength which will help you perform other exercises more easily.