Reverse Plate Curls
BeginnerOtherIsolationPullStrength
How to do it
- 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.
Muscles worked
Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.
More biceps exercises
Alternate Hammer Curl
Dumbbell · Isolation · Beginner
Alternate Incline Dumbbell Curl
Dumbbell · Isolation · Beginner
Barbell Curl
Barbell · Isolation · Beginner
Barbell Curls Lying Against An Incline
Barbell · Isolation · Beginner
Brachialis-SMR
Foam roll · Intermediate
Cable Hammer Curls - Rope Attachment
Cable · Isolation · Beginner
This is one card in your program builder
Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.