Reverse Plate Curls
The Reverse Plate Curls is a beginner none (bodyweight) exercise that works the Biceps. Follow the steps below.
Target musclesBiceps
EquipmentNone (Bodyweight)
LevelBeginner
How to do the Reverse Plate Curls
- 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.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.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.Feel the contraction for a second and begin to lower the weight back down to the starting position while inhalingRepeat for the recommended amount of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.