Reverse Plate Curls
A beginner isolation strength exercise that works the biceps.
Starting position
End position
How to Do Reverse Plate Curls
- 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.
Muscles Worked
Alternatives to Reverse Plate Curls
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Curls
Dumbbell curls are the quintessential arm exercise for building bicep strength and size. The unilateral nature of dumbbells helps identify and correct muscle imbalances between arms.
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2
Reverse Barbell Preacher Curls
An intermediate isolation strength exercise that works the biceps, using an E-Z curl bar.
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3
Concentration Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
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4
Reverse Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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5
Reverse Cable Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
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6
Barbell Curls Lying Against An Incline
A beginner isolation strength exercise that works the biceps, using a barbell.
-
7
Cable Hammer Curls - Rope Attachment
A beginner isolation strength exercise that works the biceps, using a cable machine.
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8
Flexor Incline Dumbbell Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
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9
Hammer Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
Incline Hammer Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do reverse plate curls work?
Reverse Plate Curls primarily works the biceps. The forearms assist as secondary muscles.
What equipment do I need for reverse plate curls?
The source dataset does not record equipment for reverse plate curls. Check the instructions above before you set up.
Reverse Plate Curls: is it suitable for beginners?
Yes. Reverse Plate Curls is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of reverse plate curls?
Dumbbell Curls, Reverse Barbell Preacher Curls, Concentration Curls train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my reverse plate curls reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; reverse plate curls can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Reverse Plate Curls with AI
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