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Reverse Plate Curls

Performed in the reverse (supinated) grip variation, this variation primarily targets your Biceps, with support from Forearms. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Isolation · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Reverse Plate Curls

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. 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.
  4. Step 4. Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles do reverse plate curls target?

This exercise primarily targets the biceps brachii while placing significant emphasis on the brachialis and brachioradialis. The neutral-to-pronated grip shifts the load from the inner bicep to the outer arm and forearm.

What is the most effective way to grip the plate for this exercise?

Hold the plate at the three and nine o'clock positions with your palms facing each other or slightly downward. Ensure your thumbs are hooked securely over the edge to maintain control throughout the movement.

What are the most common form mistakes to avoid during the lift?

Avoid using momentum or swinging the hips to lift the weight, which reduces tension on the target muscles. Keep your elbows pinned to your ribs to prevent the front deltoids from taking over the movement.

How should a beginner progress if a standard plate is too heavy?

Start with smaller five or ten-pound plates to master the grip and forearm positioning. If plates are unavailable or too cumbersome, reverse curls with a light barbell or dumbbells serve as an effective alternative.

How should I program reverse plate curls into my workout routine?

Perform three to four sets of 10 to 15 repetitions toward the end of a session. This exercise is best used as a finisher to maximize blood flow and hypertrophy in the forearms and biceps.

Sample sets & reps for Reverse Plate Curls

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch

See all Biceps exercises →

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