How to Do the Reverse Plate Curls
💪 Biceps, Forearms🏋️ Other📊 Beginner🏷️ Strength
How to perform 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
The Reverse Plate Curls primarily targets your Biceps, with support from your Forearms. You'll need other.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Reverse Plate Curls slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.