Reverse Plate Curl

Execution

1. Brace your belly, tuck your elbows against your ribs and keep them there for the whole set.
2. Exhale and curl the plate up, keeping the palms facing down the whole way without rotating the wrists.
3. Stop when your forearms nearly touch your biceps and squeeze the forearms hard for one beat.
4. Inhale and lower the plate slowly over 3 seconds, which is where most of the forearm work comes from.
5. Grip the edges of the plate firmly for the whole set, not letting it twist or slip in your hands.

Quick cues

• Palms face down the whole set.
• Elbows locked against your ribs.
• Grip the plate's edge hard.
• Lower for three slow seconds.
• Hold the plate like a steering wheel.

Common faults

• Fault: Turning the wrists to face up mid-curl to make it easier

  Fix: Drop to a lighter plate and rehearse the motion empty-handed to lock the wrist facing down.

• Fault: The plate slipping or spinning in the hands

  Fix: Hold at the 11 and 1 o'clock positions, where the plate's rim is thicker and easier to grip.

• Fault: Rocking the body back to sling the plate up

  Fix: Stand with your back against a wall and drop the plate size until your back never leaves it.

• Fault: Only curling halfway before dropping straight back down

  Fix: Pause and squeeze for one beat as the plate nears the biceps before lowering.