Reverse Plate Curls
The Reverse Plate Curls isolates the Biceps through a controlled range of motion. This beginner-level other exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. The forearms assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Reverse Plate Curls work?
The Reverse Plate Curls primarily works the Biceps. Secondary muscles include the Forearms, which assist during the movement.
Is the Reverse Plate Curls good for beginners?
Yes, the Reverse Plate Curls is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Reverse Plate Curls?
You need other to perform the Reverse Plate Curls. Most commercial gyms will have this available.
Track Your Progress
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