Reverse Plate Curls
A beginner strength exercise for the biceps, done with a other equipment.
- Main muscles
- Biceps
- Also works
- Forearms
- Equipment
- Other equipment
- Level
- Beginner
- Type
- Isolation
- Movement
- Pull
How to do the Reverse Plate Curls
- 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.
- 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.
- 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.
- Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Reverse Plate Curls
Alternate Hammer CurlDumbbell · Beginner
Alternate Incline Dumbbell CurlDumbbell · Beginner
Barbell CurlBarbell · Beginner
Barbell Curls Lying Against An InclineBarbell · Beginner
Cable Hammer Curls - Rope AttachmentCable · Beginner
Cable Preacher CurlCable · Beginner
Close-Grip EZ Bar CurlBarbell · Beginner
Close-Grip EZ-Bar Curl with BandEZ curl bar · Beginner
Questions
What muscles does the Reverse Plate Curls work?
Mainly the biceps, with the forearms helping.
Is the Reverse Plate Curls good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Reverse Plate Curls?
Good alternatives that train the biceps: Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Barbell Curl or Barbell Curls Lying Against An Incline.
How many sets and reps of the Reverse Plate Curls should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).