Reverse Plate Curls

Biceps · Other

How to do it

Standing, hold a plate by its rim with both hands and your arms straight in front of your thighs, **palms down**. With your elbows at your sides, curl the plate bending only the elbow to chest height, squeeze for a second and lower slowly. Holding the rim makes you grip hard for the whole set, so it trains grip alongside the brachialis. The classic mistake is loading too much plate: here the hand gives out well before the arm, and that is the point.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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