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Reverse Plate Curls

BicepsOtherBeginnerIsolation
Reverse Plate Curls — start position
Start
Reverse Plate Curls — finish position
Finish
Muscles worked
PrimaryBiceps
SecondaryForearms

How to do it

  1. 01

    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. 02

    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. 03

    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. 04

    Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling

  5. 05

    Repeat for the recommended amount of repetitions.

In the app

Reverse Plate Curls appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With dumbbell
With ez bar
With cable

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