Stand holding a weight plate by your groin using a pronated (overhand) grip, with your hands at the 11 o’clock and 1 o’clock positions.
Keeping your body still and your elbows tucked into your sides, exhale as you curl the plate up toward your neck.
Hold for a count of two and squeeze your biceps.
Inhale as you lower the plate to the starting position.
Comments and tips
Keep your wrists straight (unlike in the illustration).
If the weight plate does not have proper handgrips through which to insert your fingers, you will of course have to squeeze the plate to ensure an adequate grip. In this case, if the plate is sufficiently heavy, you will also significantly activate multiple key gripping muscles in your forearms.
The weight plate reverse curl is a decent exercise for strengthening your forearms and improving your grip. Use it as an auxiliary movement towards the end of your arm workout.
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