Reverse Plate Curls
- Primary musclesBiceps
- EquipmentOther
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Reverse Plate Curls".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsPick up a weight plate and stand tall with your feet shoulder-width apart. Hold it in front of your thighs with your palms facing down and your thumbs underneath.
Rest the bottom edge of the plate against your thighs, with the top edge tilting away from you.
Exhale and curl the plate upward while your upper arms and elbows stay still, until your forearms meet your biceps.
Hold for a second at the top, with the plate in line with your torso.
Inhale and lower it back to the start. Repeat for the planned reps.
Swinging your torso means the plate is too heavy. Keep your shoulders back and your elbows pinned.
The overhand grip challenges the forearms, so expect them to tire before your biceps do.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.