Reverse Plate Curls 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Plate
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Plate Curl is an isolation exercise that targets the biceps while also engaging the forearms as secondary muscles. It’s performed by holding a weight plate with both hands using a pronated (overhand) grip and curling it upward toward the chest while keeping the elbows close to the torso and the upper arms stationary. This movement emphasizes the brachioradialis and forearm extensors, helping to build grip strength and improve overall arm definition. The plate’s unique shape and grip position provide constant tension throughout the motion, making it an effective variation for those looking to strengthen both the biceps and forearms simultaneously.
How to Perform
Stand tall with feet about shoulder-width apart, holding a weight plate in front of your hips with both hands.
Grip the plate with an overhand (pronated) hold—place your thumbs on the smooth face and your fingers on the textured face, roughly at the 11:00 and 1:00 positions for a secure, balanced hold.
Let your arms hang fully extended, shoulders relaxed, and keep the elbows tucked close to the sides — this is your starting posture.
Brace your core and keep your upper arms fixed; initiate the movement by curling the plate upward using only your forearms and elbow flexors.
Exhale during the lifting (concentric) phase and bring the plate up until your forearms meet your biceps and the plate sits roughly level with your chest.
Pause briefly at the top to feel the peak contraction, avoiding any shoulder shrugging or body rocking.
Inhale and lower the plate in a controlled manner back to the start, resisting momentum so tension remains on the muscles throughout.
Maintain a steady tempo (for example, ~1–2 seconds up, 1–3 seconds down); avoid swinging the torso or using hip drive to move the weight.
Common cautions: don’t flare the elbows forward or let the wrists collapse—keep wrists neutral and elbows stable to protect joints and focus load on biceps/forearms.
Progression and safety tips: choose a plate you can control for full reps, stop if you feel joint pain (not muscle burn), and try small variations (single-arm plate hold, slower eccentrics) to increase difficulty.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your wrists straight throughout the movement to prevent strain and maintain constant tension on the biceps and forearms.
Use a controlled tempo and avoid swinging your body or using momentum to lift the plate.
Maintain a firm overhand grip to maximize forearm activation and grip strength.
Keep your elbows locked close to your torso to isolate the biceps effectively.
Focus on squeezing the biceps at the top of each rep for a stronger muscle contraction.
Lower the plate slowly to engage the muscles during the eccentric phase and promote better muscle growth.
Choose a plate that allows you to complete full reps with proper form rather than going too heavy.
Keep your shoulders relaxed and avoid shrugging to prevent tension from shifting away from the arms.
Use mirrors or record your form occasionally to ensure the elbows stay stable and don’t drift forward.
Incorporate this exercise near the end of your arm workout to fully fatigue the biceps and forearms.
How Not to Perform
Don’t swing your torso or use hip drive to lift the plate — keep the upper arms fixed and use only elbow flexion to target the biceps.
Don’t let your wrists bend or collapse backward/forward — keep wrists neutral so force stays on the biceps and forearms, not the joints.
Don’t flare your elbows forward or out — tuck them close to your sides to maintain isolation of the elbow flexors.
Don’t use a plate that’s too heavy and force momentum — lower the load so you can control both concentric and eccentric phases.
Don’t shrug or tense your shoulders during the curl — relax the shoulders so the movement remains arm-dominant.
Don’t rush reps or bounce at the top — use a smooth tempo and a short pause at peak contraction to increase effectiveness.
Don’t grip only with fingertips or thumbs in isolation — maintain a balanced grip (fingers on textured side, thumbs on smooth) to avoid slipping and uneven loading.
Don’t let the plate tilt or rotate during the lift — keep it level so both arms and forearms share load evenly.
Don’t hold your breath or breathe irregularly — exhale on the lift, inhale on the descent to preserve intra-abdominal pressure and control.
Don’t ignore wrist and elbow pain — if joints hurt (not normal muscle burn), stop, check technique, reduce load, or consult a professional.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
