Weight Plate Reverse Curl (Biceps, Brachioradialis)

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!

In This Exercise:

• Target Muscle Groups: Biceps Brachii, Brachioradialis
• Type: Strength
• Mechanics: Isolation
• Equipment: Weight plate
• Difficulty: Beginner

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