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Biceps · Beginner

Plate Reverse Curls

Pronated plate curl emphasizing the brachioradialis, forearms, and elbow flexors.

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Plate Reverse Curls demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a plate held at thigh level in an overhand grip, elbows close to the ribs, and wrists neutral.
  2. 02Brace the trunk and keep the shoulders still so the movement begins only at the elbows.
  3. 03Curl the plate upward toward the upper abdomen or chest while maintaining the palms-down hand position.
  4. 04Pause briefly at the top without letting the wrists fold back or the elbows drift forward.
  5. 05Lower the plate slowly to full elbow extension and reset before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPlate Hammer CurlRelated variationBarbell Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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