Reverse-Grip Plate Curl

Differentiation: Mechanics

This variation of a Reverse Curl is unique. Here is how: you use an Olympic plate. The plate places your hands close together and at an angle | that targets the short head of your biceps. This is the only reverse curl that does not work your long head of the biceps | (due to the angle of your hands).

Starting Position

To get into starting position, do this...

1) Obtain an Olympic plate.

2) While holding the plate, walk over the the spot where you will perform the exercise and stand.

3) Place your feet shoulder-width apart.

4) Grasp the weight plate with both hands at the 11 o'clock and 1 o'clock positions.

5) Extend your arms downward as far as you can, holding the plate.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Slowly exhale as you raise the plate toward your shoulders

3) ...until your forearms are close to your biceps.

4) This is the ending position.

5) Hold this position for a count of one second.

6) Then, inhale as you gradually lower the plate toward your groin.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your upper arm stationary and focus on only moving your forearm.

Keep your elbows pinned against the sides of your body. Do not flare your elbows out or forward.

Gear Advice

Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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