Reverse Plate Curls
Muscles worked
Instructions
- 1Start 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.
- 2Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. This is the starting position.
- 3Slowly 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.
- 4Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Reverse Plate Curls
The reverse plate curl uses a simple weight plate held in both hands, pinched between the thumb and fingers. This unusual grip heavily engages the forearm flexors and grip strength in addition to the biceps, since simply holding the plate steady already demands finger bracing throughout the set. It's a hybrid exercise between a classic curl and grip-strength training, very practical in the gym since it only requires a weight plate, no barbell or dedicated dumbbell.
check_circleBenefits
- check_circleSimultaneously builds the biceps and grip strength
- check_circleIntensely engages the fingers and forearm
- check_circleRequires only a simple weight plate
- check_circleGreat variation to break the routine of standard curls
lightbulbExecution tips
- lightbulbGrip the plate at 11 and 1 o'clock for an optimal hold
- lightbulbKeep the elbows tucked in throughout the movement
- lightbulbChoose a plate with edges thick enough to pinch properly
- lightbulbStart light, the pinch grip is more demanding than it looks
warningCommon mistakes
- warningUsing a plate too heavy, causing the grip to slip
- warningLetting the elbows drift away from the torso
- warningSwinging the torso to help lift the plate
- warningChoosing a plate with edges too thin to grip well
helpFrequently asked questions
What plate weight should I start with?expand_more
Start with a 10-25 lb plate, the pinch grip makes it more demanding than a standard curl at the same load.
Does this replace a standard curl?expand_more
No, it's a great complement for training grip alongside the biceps, not a direct substitute.
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