Weight Plate · Biceps
Reverse Plate Curls is the weight plate exercise for the biceps in the GymStreak library: an isolation exercise, all intermediate level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The biceps brachii has a long head and a short head. It bends the elbow and turns the palm to face upward (supination), and because it crosses the shoulder it also helps lift the arm forward. Underneath it, the brachialis is a strong elbow flexor whatever your grip, and the brachioradialis in the forearm works most with a thumbs-up (neutral) grip.
02
With a weight plate, choose a light plate first; grip is usually the limit. Hold it close to your body and keep the movement controlled. A single weight plate is a handy piece of equipment on its own. Held by the rim, it trains grip and forearms; held at the chest, it adds load to core and rotation exercises.
03
Pick one palms-up curl and one hammer or reverse curl. Use a weight you can lift without leaning back, lower it slowly, and add reps before you add load; small jumps matter more here than on big lifts.
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Free GymStreak calculators that go with biceps training.
Guides from the GymStreak blog on this topic.
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