Smart Workout Diary

Weight Plate Reverse Curl

The weight plate reverse curl is an elbow-flexion exercise performed with an overhand grip on a weight plate. It primarily trains the forearms and brachioradialis, with the biceps assisting. It supports forearm strength, grip development, and balanced arm training.

Demonstration

Weight Plate Reverse Curl — demonstration 1
Weight Plate Reverse Curl — demonstration 2

Instructions

  1. Stand tall with feet about hip-width apart and hold a weight plate vertically in front of your thighs using an overhand grip on its sides.
  2. Keep your chest lifted, shoulders down, wrists neutral, and elbows close to your sides.
  3. Exhale and curl the plate upward by bending your elbows; keep your upper arms still and avoid swinging.
  4. Raise the plate until your forearms are near vertical or until you reach a comfortable range without the elbows drifting forward.
  5. Inhale and lower the plate slowly to the starting position, fully controlling the descent.
  6. Use a manageable plate and stop if you feel sharp pain in the wrists, elbows, or shoulders.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Weight Plate
Difficulty
Beginner

Technique tips

  1. Keep the wrists straight: Do not let them bend back or curl forward around the plate.
  2. Control momentum: If your torso rocks or elbows drift forward, reduce the load.
  3. Use a slow lowering phase to keep tension on the forearms and improve control.
  4. Breathe steadily: Exhale on the lift and inhale on the return.
Exercise library