Reverse Plate Curls

Biceps

Reverse Plate Curls

LevelBeginner EquipmentOther MechanicIsolation ForcePull

A curl using a weight plate held with an overhand grip, building the forearms and the muscles at the front of the elbow.

Strength

Primary musclesBiceps

Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %

Effort during a set4.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand holding a weight plate with both hands at the top, thumbs and fingers gripping the edge, palms down.
2Keep your elbows at your sides.

How to perform

1Curl the plate up toward your chest by bending your elbows.
2Hold briefly at the top.
3Lower the plate slowly until your arms are straight.
4Repeat without swinging.