Reverse Plate Curls
How to do the Reverse Plate Curls with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Other
How to do the 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.
Log it, see it on your body.
Every Reverse Plate Curls set you log feeds Ascend's anatomy heatmap — so your biceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More biceps exercises
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