Reverse Plate Curl
A curl holding a weight plate by its rim with both hands, palms down, raising it from the hips to the chest. Trains the brachioradialis and brachialis and adds a pinch-grip challenge.
Primary muscles
- Brachioradialis
- Brachialis
Secondary muscles
- Biceps
- Forearm Extensors
- Forearm Flexors
- Sets
- 3
- Reps
- 12–15
- Rest
- 45–75s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a weight plate at the 11 and 1 o'clock positions, palms down, fingers on the rough face and thumbs on the smooth one, arms straight with the plate in front of your hips.
Keep the elbows in and the upper arms still.
Curl the plate up until the forearms meet the biceps and the plate is level with your chest.
Hold for a second.
Lower slowly back to the hips.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Pinch the rim hard
Elbows tucked
Wrists straight
Common mistakes
Letting the plate tilt toward you
Swinging the hips
Losing the grip at the bottom
Safety notes
Pick a plate you can pinch securely and keep your feet clear in case it slips.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.