Arms / Beginner / Isolation (single joint)

Reverse Plate Curl

A standing overhand-grip curl with a weight plate that targets the brachioradialis, forearms and biceps.

At a glance

Primary

Forearms & grip, Biceps

Equipment

Weight plate

Movement pattern

Elbow flexion (curl), Grip

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Stand holding a weight plate by the edges at the 11 and 1 o'clock positions, palms facing down.
2. Let the plate hang in front of your thighs with arms extended.
3. Keeping your elbows at your sides, curl the plate up toward your chest.
4. Lower it slowly to the start.

Tips

• Keep the wrists straight.
• Avoid swinging.

Common mistakes

• ✗ Heavy weight with the wrists bending down.

  Why it hurts: The forearm extensor tendons are overloaded, which can cause tennis elbow.

  ✓ Instead: Use a light load and keep the wrists straight.

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