Exercise Comparison
Alternate Hammer Curl vs Reverse Plate Curls
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Muscle Analysis
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Instructions
Alternate Hammer Curl
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Repeat the movement with the left hand. This equals one repetition.
Continue alternating in this manner for the recommended amount of repetitions.
Reverse Plate Curls
Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. This is the starting position.
Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point.
Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the biceps. Alternate Hammer Curl is a beginner exercise using dumbbell, while Reverse Plate Curls is beginner and uses other. Choose Alternate Hammer Curl if you have access to dumbbell, or Reverse Plate Curls if you prefer other.