LiftSetsLiftSets / Exercises / Reverse Plate Curls
Reverse Plate Curls
Works the biceps. Helped by the forearms.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
bicepsforearms
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Other |
|---|---|
| Level | Beginner |
What to think about
- Elbows pinned to your sides.
- Slow on the way down.
- No swinging from the hips.
How to do it
- 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.
- Repeat for the recommended amount of repetitions.
Other exercises for the biceps
- Alternate Hammer Curl
- Alternate Incline Dumbbell Curl
- Barbell Curl
- Barbell Curls Lying Against an Incline
- Cable Hammer Curls - Rope Attachment
- Cable Preacher Curl
- Close-Grip EZ Bar Curl
- Close-Grip EZ-Bar Curl with Band
Track it in LiftSets
Log Reverse Plate Curls with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store