Weight Plate · Forearms
Reverse Plate Curls is the weight plate exercise for the forearms 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 forearm holds many small muscles. The flexors on the palm side bend the wrist and close the fingers; the extensors on the back of the forearm lift the hand back. The brachioradialis, near the elbow, helps bend the elbow, especially with a thumbs-up or palms-down 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
Add one flexor exercise and one extensor exercise at the end of an upper-body or pull session. If you already train heavy pulling, a set or two of dead hangs is a simple way to build grip.
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Free GymStreak calculators that go with forearms training.
Guides from the GymStreak blog on this topic.
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