I'm Jeremy shore for Livestrong.com, and these are biceps exercises with free plates. A great way to change up your biceps workout is to utilize free plates. Try these three exercises to not only strengthen your biceps but your forearms and grip as well. Our first exercise is a reverse grip plate curl. Take a heavier plate and take an overhand grip at about the ten and two o'clock position, the arms fully extended, feet about hip to shoulder width apart, chest up, abs tight. From here, we'll do a curl bending at the elbows, bringing the forearms up until they touch the biceps and then slowly lower the plate returning to the starting position with fully extended arms and repeat. Next we'll utilize some lighter plates and we'll stack them on top of each other. From here, we'll do a double plate chest press to help strengthen the grip, forearms and biceps at the same time, starting with the plates close to your chest, chest up abs tight, feet about hip to shoulder width apart. From here, extend arms straight out and then pull them back in to the body. Reach, elongate the arms and pull the weights back towards the chest. Keep pressing the plates into each other to maintain tension on the arms and then, we'll finish with an iso-curl with rotation so put a plate in each hand, palms up, elbows bent at 90 degrees, standing nice and tall. From here, holding this iso-contraction, the bicep, rotate, pivoting right where the elbows are touching the sides of the body, keeping the chest up, retract the shoulder blades and then returning to the starting position. I'm Jeremy Shore for Livestrong.com, and this has been plate exercises for the biceps.