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Home » Exercise Guides » Arms

Build Strong Arms: Weight Plate Reverse Curl for Biceps & Forearms

How to do the weight plate reverse curl.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:17 AM EDT

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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.

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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!

Weight Plate Reverse Curl Details
Basic Information
Body Part
Arms
Primary Muscles
Biceps brachii, Brachialis, Brachioradialis, Forearm muscles
Secondary Muscles
Deltoids, Forearm Flexors, Trapezius, Wrist Flexors
Equipment
Weight Plates, Barbell Or EZ Curl Bar, Weightlifting Gloves.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power1-5
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Barbell Upright Row: Build Deltoids & Traps for Strength
  • Master the Suspension Row: Target Back, Arms, and Core Strength
  • Cable Triceps Pushdown: Master Your Triceps Strength Today!
  • Romanian Dumbbell Deadlift: Target Hamstrings, Glutes & Core

Exercise Instructions

  1. Grip the weight plate at an 11 and 1 O’Clock hand position, then hold it in front of your thighs with arms extended.
  2. Now, slowly curl the weight up to chest level and exhale.
  3. Lower the weight plate back to the starting position with arms straight down at a thigh level.
  4. 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


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Arms Exercise Guides
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Cable Pallof Press: Strengthen Your Core and Shoulders Today!

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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