Reverse Plate Curls

Grab a plate like a bear holding a picnic-lid and curl it up with your paws facing down. Your forearms will do the heavy honey work, with the biceps helping out. Keep your elbows tucked and move slow, like a curious cub inspecting a snack.

Instructions

1. Stand tall holding a weight plate at your thighs with both hands, palms facing down (pronated).
2. Set your shoulders down and back, brace your core, and keep elbows close to your sides.
3. Curl the plate upward by bending your elbows while keeping wrists neutral.
4. Pause briefly near the top without letting elbows drift forward.
5. Lower the plate under control to the start position.
6. Repeat for the desired reps.

Benefits

• Builds forearm size and strength, especially brachioradialis emphasis
• Improves grip endurance and control
• Adds variety to arm training with a pronated curl pattern
• Can help balance elbow flexor development compared with supinated curls

Key Points

• Keep wrists neutral; avoid bending them back or forward.
• Elbows stay pinned near your ribs to keep the movement strict.
• Use a controlled tempo, especially on the way down.
• Choose a plate weight you can lift without swinging.

Common Mistakes

• Swinging the torso to move heavier weight
• Letting elbows drift forward, turning it into a front raise
• Overextending or flexing the wrists during the curl
• Using a plate that is too heavy to control through full range
• Shrugging shoulders up toward the ears