The weight plate reverse curl is an unconventional isolation exercise used for developing the bicep and brachioradialis muscles. It’s a very effective movement and is pretty simple to perform as you only need a weight plate to get a good arm workout. Now, it’s recommended to use a 25 or 45-pound plate to get a comfortable grip on the plate and to provide enough resistance to experience the muscle-building and strength benefits.
So, you can utilize the weight plate reverse curl to start your arm workout or do it as a finisher to really stimulate the forearms after an intense bicep routine. And it’s a great movement for anyone wanting to get better arm gains!
Exercise Instructions
- Grip the weight plate at an 11 and 1 O’Clock hand position, then hold it in front of your thighs with arms extended.
- Now, slowly curl the weight up to chest level and exhale.
- Lower the weight plate back to the starting position with arms straight down at a thigh level.
- Complete the ideal number of reps for the movement.
Variations & Tips:
- Use a 25 or 45-pound plate to perform the exercise effectively with a comfortable grip position.
- Keep your upper arms stationary during the movement and only bend your forearms to curl the weight up.
- The weight plate reverse curl is a great movement for targeting the biceps and brachioradialis muscles.
Watch: How to do the weight plate reverse curl
Interested in measuring your progress? Check out our strength standards for Bench Press, Squat, Deadlift, and more exercises.
