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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Reverse Plate Curls

Reverse Plate Curls
Primary muscle
Biceps
Equipment
Other
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Reverse Plate Curls
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Reverse Barbell Curl

    1. Reverse Barbell Curl

    99% match
    • Biceps
    • Barbell
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  2. Barbell Standing Reverse Grip CurlPlay demonstration

    2. Barbell Standing Reverse Grip Curl

    99% match
    • Biceps
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
    2. Keep your elbows close to your torso and your upper arms stationary.
    3. Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly lower the barbell back to the starting position.
    6. 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
  3. Dumbbell Biceps Curl ReversePlay demonstration

    3. Dumbbell Biceps Curl Reverse

    99% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the dumbbells back to the starting position.
    6. 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
  4. Dumbbell Revers Grip Biceps CurlPlay demonstration

    4. Dumbbell Revers Grip Biceps Curl

    99% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the dumbbells back to the starting position.
    6. 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
  5. Standing Dumbbell Reverse Curl

    5. Standing Dumbbell Reverse Curl

    99% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the 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 dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
    3. Slowly begin to bring the dumbbells 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
    • Ez-barbell
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
  7. Dumbbell Reverse Spider CurlPlay demonstration

    7. Dumbbell Reverse Spider Curl

    98% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the dumbbells back to the starting position.
    6. 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
  8. Barbell Standing Wide-grip CurlPlay demonstration

    8. Barbell Standing Wide-grip Curl

    97% match
    • Biceps
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
    2. Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
    3. Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
    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. Inhale and slowly begin to lower the barbell back to the starting position.
    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
  9. Ez-barbell Standing Wide Grip Biceps CurlPlay demonstration

    9. Ez-barbell Standing Wide Grip Biceps Curl

    97% match
    • Biceps
    • Ez-barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than shoulder-width apart.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
    3. Curl the barbell up towards your shoulders by contracting your biceps.
    4. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    5. 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
  10. Barbell Standing Wide Grip Biceps CurlPlay demonstration

    10. Barbell Standing Wide Grip Biceps Curl

    97% match
    • Biceps
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.
    2. Keep your back straight and your elbows close to your torso.
    3. Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
    6. 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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