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Weighted Pull-Up

Weight Plate

38 exercises

Weight plates are the discs that load barbells, but a single plate is also a handy training tool on its own. Hold one for front raises, goblet-style squats, Russian twists, pinch-grip holds or weighted push-ups and sit-ups.

SmallSpace needed
Budget
✓Home friendly

Best for

ShouldersAbsObliquesQuadricepsChestForearms

Benefits

  • Doubles as a free weight when you do not own dumbbells.
  • Handles or grip holes make plates easy to hold for presses, raises and twists.
  • Pinch-gripping plates builds serious hand and forearm strength.
Beginner advice

For stand-alone training, choose rubber tri-grip plates with handles — a 5 kg, a 10 kg and a 15 or 20 kg plate cover most moves. Make sure the center hole matches your bars: Olympic plates have a 50 mm hole, standard plates about 25–30 mm.

Safety

Grip plates firmly with dry hands, and store them on a rack or flat on the floor rather than leaning them against a wall where they can tip over.

Weight Plate exercises

29 exercises

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