Reverse Plate Curls

A beginner strength exercise for the biceps and forearms.

Movement guide

Reverse Plate Curls

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBiceps · Forearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Reverse Plate Curls demonstrated on the 3D figure

3D demoReverse Plate CurlsBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Alternating dumbbell curl demonstrated on the 3D figure

3D demoAlternating dumbbell curlIntermediate · A dumbbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Biceps. Also: Forearms.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating hammer curl demonstrated on the 3D figure

3D demoAlternating hammer curlIntermediate · A dumbbell

Alternating incline dumbbell curl demonstrated on the 3D figure

3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box

Barbell curl demonstrated on the 3D figure

3D demoBarbell curlIntermediate · A barbell

Biceps curl machine demonstrated on the 3D figure

3D demoBiceps curl machineBeginner · Strength machine

Cable preacher curl demonstrated on the 3D figure

3D demoCable preacher curlBeginner · A cable machine + A bench or box

Cable rope hammer curl demonstrated on the 3D figure

3D demoCable rope hammer curlBeginner · A cable machine

Browse more

Questions people ask

What muscles does the Reverse Plate Curls work?

Mainly the biceps, with help from the forearms.

What equipment do I need for the Reverse Plate Curls?

Other / check instructions.

Is the Reverse Plate Curls good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Alternating dumbbell curl.

How do I make the Reverse Plate Curls harder?

Progress to the Alternating dumbbell curl, or add load, range or slower lowering once your form is solid.