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A plate loaded biceps curl machine is a piece of exercise equipment commonly found in gyms. It is designed specifically for targeting and strengthening the biceps muscles. The machine consists of a seat, an adjustable arm pad, and a set of weight plates that can be loaded onto a barbell or lever system.

To use the plate loaded biceps curl machine, follow these steps:

1. Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle.
2. Sit on the seat and position your upper arms against the arm pad, ensuring that your elbows are aligned with the pivot point of the machine.
3. Grasp the handles or the barbell with an underhand grip, with your palms facing upward.
4. Keep your back straight and your core engaged throughout the exercise.
5. Begin the movement by flexing your elbows and curling the weight upward towards your shoulders.
6. Maintain control and avoid swinging or using momentum to lift the weight.
7. Pause briefly at the top of the movement, squeezing your biceps.
8. Slowly lower the weight back down to the starting position, fully extending your arms.
9. Repeat for the desired number of repetitions.

Plate loaded biceps curl machines allow for progressive overload by adding or removing weight plates to adjust the resistance. It is important to start with a weight that challenges you but still allows for proper form. As you become stronger, you can gradually increase the weight to continue challenging your biceps muscles.