Reverse Plate Curls
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.
How to program the Reverse Plate Curls
Sets and reps
As an isolation movement, the Reverse Plate Curls is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Reverse Plate Curls is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Reverse Plate Curls work?
The Reverse Plate Curls primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Reverse Plate Curls?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Reverse Plate Curls should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
