Reverse Plate Curl
Trains the Biceps, Brachialis and Brachioradialis.
- Equipment
- A weight plate
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Hold a weight plate by its sides with both hands, arms hanging in front of your thighs, knuckles forward.
- Stand tall with your feet hip-width apart and your elbows tucked against your sides.
- Curl the plate up without letting the hands rotate.
- Stop when the forearms are roughly vertical, then squeeze briefly.
- Lower under control to straight arms.
- Keep the upper arms still throughout.
Common mistakes
- Gripping the top and bottom edges. Holding the sides keeps the wrists neutral and stops the plate wanting to rotate out of your hands.
- Going heavy. Holding a plate by its edges with the hands pronated is a grip test as much as a curl, and the hands usually give out first.
- Letting the wrists fold backward. The extensors hold the plate in line, and when the knuckles start dropping the set is done.
- Treating it as a weaker biceps exercise. The pronated grip is what puts the brachialis and brachioradialis to work, and the plate is a grip challenge on top of that.