Napra

Reverse Plate Curls

StrengthBeginner BicepsForearms Weight plate
Reverse Plate Curls, step 1
1. Stand tall holding a weight plate with both hands, overhand grip, in front of your thighs.
Reverse Plate Curls, step 2
2. Curl the plate up to your shoulders; elbows stay by your sides. Lower slowly.

How to do it

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

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

Similar exercises