Reverse Plate Curl

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About

This reverse curl variation with a plate works your forearms and biceps.

How to Reverse Plate Curl

Starting Position

Hold the plate on both sides with your palms facing up.

Proper Form

1. Bend your elbows and lift the plate.

2. Slowly lower it down.

Breathing Technique

Exhale when you go up, and inhale when you go down.

Precautions

Adjust to prevent your wrist from bending.

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Curious about a Biceps workout plan that includes the Reverse Plate Curl

Reverse Plate Curl Alternatives

Barbell Bicep Curl

Chin up

Reverse Plate Curl

About

How to Reverse Plate Curl

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Reverse Plate Curl Related Reading

How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

Time under tension does matter — just not the way you think

Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies

Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

Reverse Plate Curl Alternatives

Reverse Plate Curl

About

How to Reverse Plate Curl

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Reverse Plate Curl Related Reading

How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

Time under tension does matter — just not the way you think

Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies

Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

Reverse Plate Curl Alternatives