Reverse Plate Curls
Reverse Plate Curls is a strength - edge-grip pronated elbow flexion exercise involving Brachialis, Brachioradialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Brachialis, Brachioradialis
- Secondary muscles
- Biceps brachii, Forearm gripping muscles
- Exercise type
- Strength - edge-grip pronated elbow flexion
Exercise technique
- Plate
Choose a light plate that your fingers can hold securely.
- Grip
Hold the upper sides of the plate at approximately eleven and one o'clock.
- Start
Hold the plate in front of your groin with your palms facing down.
- Stance
Stand shoulder-width apart with your elbows at your sides.
- Lift
Keep your upper arms still and curl the plate upward.
- Pause
Pause briefly as your forearms approach your upper arms.
- Lower
Lower the plate slowly while keeping it parallel to your torso.
Key technique points
- Position your thumbs securely on the edge.
- Do not hold the plate above your feet.
- Keep your wrists neutral.
- Do not drive your elbows forward.
- Choose a load that suits your grip strength.
- Exhale as you curl upward.
Common mistakes
Loose edge grip
Do not let the plate slip between your fingers.
Dropping the wrist
Do not bend the wrist joint without control in the pronated grip.
Swinging with the torso
Do not raise the plate using hip momentum.
Raising the elbow
Do not turn the curl into an anterior shoulder raise.
Tilting the plate
Do not dominate with one hand and tilt the load.
Lowering quickly
Do not abandon braking as gripping becomes difficult.
Frequently asked questions
Reverse Plate Curls: why is “Loose edge grip” a mistake?
Do not let the plate slip between your fingers.
Reverse Plate Curls: why is “Dropping the wrist” a mistake?
Do not bend the wrist joint without control in the pronated grip.
Reverse Plate Curls: why is “Swinging with the torso” a mistake?
Do not raise the plate using hip momentum.
Reverse Plate Curls: why is “Raising the elbow” a mistake?
Do not turn the curl into an anterior shoulder raise.
Reverse Plate Curls: why is “Tilting the plate” a mistake?
Do not dominate with one hand and tilt the load.
Reverse Plate Curls: why is “Lowering quickly” a mistake?
Do not abandon braking as gripping becomes difficult.
What should I focus on when doing Reverse Plate Curls?
Position your thumbs securely on the edge. Do not hold the plate above your feet. Keep your wrists neutral. Do not drive your elbows forward. Choose a load that suits your grip strength. Exhale as you curl upward.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.