Hominin · exercise
Reverse Plate Curls
Reverse Plate Curls is a beginner strength exercise. It works the biceps, with help from the forearms.
beginnerotherpull movementisolationstrength
- Main muscles
- biceps
- Also works
- forearms
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Alternate Hammer Curl · dumbbell, beginner
- Alternate Incline Dumbbell Curl · dumbbell, beginner
- Barbell Curl · barbell, beginner
- Barbell Curls Lying Against An Incline · barbell, beginner
- Cable Hammer Curls - Rope Attachment · cable, beginner
- Cable Preacher Curl · cable, beginner
- Close-Grip EZ Bar Curl · barbell, beginner
- Close-Grip EZ-Bar Curl with Band · e-z curl bar, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).