Reverse Plate Curl
Weight plate gripped by edges with palms down
- Level
- Beginner
- Equipment
- Weight Plate
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand tall with feet shoulder-width apart holding a weight plate with both hands.
- Grip the plate edges with palms facing down and arms fully extended.
- Keep your upper arms stationary and elbows tucked close to your ribs.
- Curl the plate upward until your forearms touch your biceps.
- Squeeze the muscles hard at the top of the movement.
- Lower the plate slowly back to the starting position with control.
Common mistakes
- Swinging the hips or using momentum to heave the weight up.
- Allowing the elbows to drift forward away from the torso.
- Letting the wrists bend downward instead of keeping them neutral.
- Dropping the weight too fast during the lowering phase.
Tips
- Imagine wringing a towel to activate the forearm muscles throughout the lift.
- Keep your wrists straight and rigid to prevent them from folding under load.
- Keep your shoulders down and relaxed so only your elbows bend.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Shoulder-width
- Body position
- Standing
- Stance
- Shoulder-width
