Reverse Plate Curls
How to do the Reverse Plate Curls with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Other
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.
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Reverse Plate Curls: common questions
What muscles does the Reverse Plate Curls work?
The Reverse Plate Curls primarily works the Biceps. It also recruits the Forearms as supporting muscles.
Is the Reverse Plate Curls suitable for beginners?
Yes. The Reverse Plate Curls is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Reverse Plate Curls a compound or isolation exercise?
The Reverse Plate Curls is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Reverse Plate Curls with correct form?
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. Follow the full step-by-step above for the complete movement.
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