Reverse Plate Curls

Also called plate reverse curl and reverse grip plate curl.

Works

Biceps, plus forearms

Equipment

Other kit

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. 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.
3. Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling.
4. Repeat for the recommended amount of repetitions.

Cues

• Pinch the plate, palms down.
• Elbows pinned, upper arms still.
• Curl up, squeeze 1 second.
• Lower slowly.

Common mistakes

• Swinging.
• Wrists bending.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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