Exercise guide
Reverse Plate Curls
Reverse Plate Curls use a palms-down grip on the edge of a weight plate. The biceps assist with elbow flexion, while the brachialis, brachioradialis, grip, and forearms handle substantial work.
Training context
Before Adding Reverse Plate Curls
The plate must be easy to hold securely by its rim. Smooth, narrow, or unusually shaped plates may not provide a reliable grip for this exercise.
Use a moderate load that allows the wrists to remain aligned. If the plate begins slipping or the wrists bend backward, end the set rather than adjusting the hands while it is moving.
Technique overview
Keep the wrists firm and elbows quiet
Stand with the plate held near the lower torso using an even palms-down grip. Curl by bending the elbows while keeping the upper arms near the sides. Stop before the shoulders move forward, then lower the plate slowly until the arms return to the starting position.
Treat this as an overview and use a range, pace, and setup you can control.