Reverse Plate Curls

How to do the Reverse Plate Curls

1. Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
2. Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. This is the starting position.
3. Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point.
4. Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	biceps
Secondary	forearms
Equipment	other equipment
Difficulty	beginner
Type	isolation

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Harder than the Reverse Plate Curls

High Cable Curls intermediate · Cable Machine Drag Curl intermediate · Barbell Standing One-Arm Cable Curl intermediate · Cable Machine

Superset the Reverse Plate Curls with

Opposing triceps work — alternate sets without extra rest.

Sled Overhead Triceps Extension triceps Parallel Bar Dip triceps Ring Dips triceps Weighted Bench Dip triceps

Common questions

What muscles does the Reverse Plate Curls work?

The Reverse Plate Curls primarily works the biceps, with the forearms as secondary movers. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Reverse Plate Curls?

The Right Equipment. Without the right equipment, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Reverse Plate Curls suitable for beginners?

Yes, the Reverse Plate Curls is rated beginner. High Cable Curls, Drag Curl, and Standing One-Arm Cable Curl are the progressions from here.

Where should the Reverse Plate Curls go in a workout?

Late — the Reverse Plate Curls is isolation work, so it follows your compounds. Supersetting it with Sled Overhead Triceps Extension and Parallel Bar Dip cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Cable Preacher Curl Cable Machine Close-Grip EZ-Bar Curl with Band EZ Curl Bar Close-Grip EZ Bar Curl Barbell