maratoolReverse Plate Curls with Weight
How to do the reverse plate curls with weight
- Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
- Grasp a plate in your hands with palms facing down, at the 11:00 and 1:00 o’clock position.
- Keeping your elbows and arms at your side, curl the slowly up towards your head.
- Slowly return to the starting position.
Muscles worked
The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.
Even with a single joint doing the moving, the muscle is not working alone — the forearms hold the grip, which is often what gives out first.
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
These train the biceps too, using equipment this one does not:
- Seated Bicep Curl with Dumbbelldumbbell
- Seated Bicepsbody only
- Seated Close Grip Concentration Curls with Barbellbarbell
- Spider Curle-z curl bar
- Standing Biceps Curl with Cablecable
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.