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Reverse Plate Curls

IntermediateStrengthTier T3

You stand holding a weight plate by its rim with both hands, palms down. You bend your elbows to curl the plate up toward your chest, hold it briefly, and feel the contraction in the biceps. Then you lower it.

Targets: Elbow

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Keep the plate held near the groin, then curl the plate up until the biceps and forearms touch.
  1. A man standing, holding a round weight plate in both hands near his groin, arms fully extended.

    Step 1 of 3

    Stand with your feet shoulder-width apart, holding the plate in both hands with arms fully extended, fingers on its rough face and thumb on its smooth face at the 11 and 1 o'clock rim positions, the plate near your groin.

  2. The same man, now lifting the plate up his torso until his biceps and forearms touch.

    Step 2 of 3

    Keeping your elbows in and your upper arms stationary, slowly lift the plate up until your biceps and forearms touch, the plate evenly aligned with your torso.

  3. A man standing, holding a round weight plate in both hands near his groin, arms fully extended.

    Step 3 of 3

    Stand with your feet shoulder-width apart, holding the plate in both hands with arms fully extended, fingers on its rough face and thumb on its smooth face at the 11 and 1 o'clock rim positions, the plate near your groin.

What you should feel

A contraction felt in the biceps at the top of the curl, held briefly: "Feel the contraction for a second and begin to lower the weight back down."

Breathing

  • Exhale while lifting the plate up into the curl, and inhale while lowering it back down to the starting position.

Safety Information

Grip the plate: fingers on its rough face, thumb on its smooth face, at the 11:00 and 1:00 o'clock rim positions, and choose a plate light enough to hold securely with this pinch-style grip throughout every repetition. Keep the elbows and upper arms stationary at your sides throughout the lift; do not swing the torso or shoulders to help raise the plate. Stop and lower the plate back to the starting position with control if you feel pain in the wrists, elbows, or lower back, or if you cannot maintain the pronated rim grip on the plate. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.