10 Best Reverse Plate Curls Alternatives for Limited-Equipment Workouts

Reverse Plate Curls are done standing. Ranked closest by our scoring: the Reverse Barbell Curl, the Barbell Standing Reverse Grip Curl and the Dumbbell Biceps Curl Reverse.

Reverse Plate Curls

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Reverse Plate Curls

The steps for Reverse Plate Curls themselves, so you can judge how close each substitute below really is.

Biceps, with forearms · Other · Beginner · Isolation

  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.

The 10 Best Reverse Plate Curls Alternatives

10 substitutes, ranked by how closely each one matches Reverse Plate Curls on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Reverse Barbell Curl

    1. Reverse Barbell Curl

    99% match

    Biceps · Beginner · Isolation

    A straight swap when you want to keep working the biceps.

    • Barbell
    How to perform it
    1. Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
    2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
    3. Slowly begin to bring the bar back to starting position as your breathe in.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as Reverse Plate Curls
    • Primary muscle: biceps, the same as Reverse Plate Curls
    • Equipment: free weights, the same as Reverse Plate Curls
    • Body position: standing, the same as Reverse Plate Curls
  6. EZ Barbell Reverse Grip CurlPlay demonstration

    6. EZ Barbell Reverse Grip Curl

    99% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
    3. Curl the barbell upwards by contracting your biceps, while exhaling.
    4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Slowly begin to bring the barbell back to the starting position as you inhale.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as Reverse Plate Curls
    • Primary muscle: biceps, the same as Reverse Plate Curls
    • Equipment: free weights, the same as Reverse Plate Curls
    • Body position: standing, the same as Reverse Plate Curls

Reverse Plate Curls FAQ

What muscles does Reverse Plate Curls work?

Reverse Plate Curls primarily target the brachioradialis and brachialis with secondary activation of the biceps brachii. Use a pronated grip and keep the elbow stationary to emphasize forearm flexors and reduce shoulder involvement.

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