Reverse Plate Curls
Reverse Plate Curls is a isolation strength exercise using other that trains the biceps.
StrengthOtherBeginnerIsolationPull
Primary muscles: Biceps
Secondary muscles: Forearms
How to do it
- 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.
- 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.
- 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.
- Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
- Repeat for the recommended amount of repetitions.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Reverse Plate Curls from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Biceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
