Reverse Plate Curls

What it is

You perform this strength exercise using a weighted plate to primarily target your biceps and secondarily engage your forearms. It is an isolation movement focusing on controlled lifting and lowering. This beginner-friendly pull exercise is excellent for building arm strength.

Technique tips

• Grab the plate with palms down, fingers on the rough side, thumb on the smooth side.
• Position your hands at 11 and 1 o'clock for optimal plate balance.
• Keep your elbows tucked and upper arms stationary throughout the movement.
• Exhale as you lift the plate and inhale slowly as you lower it.
• Squeeze your biceps and forearms at the top of the movement.
• Focus on a slow, controlled lift and descent to maximize muscle engagement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.