Reverse Plate Curls

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Biceps (look at the image)

Accessory muscles

Forearm

How to perform exercise

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

What muscles work?

If the correct technique is followed, the following muscle groups work: Biceps, and auxiliary muscles: Forearm

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Best workout routines with this exercise

These programs with this exercise «Reverse Plate Curls» are among the best rated by athletes.

Exercise substitutions

You can try replacing the exercise «Reverse Plate Curls» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.