How To Do A Plate Wrist Curl – Benefits, Proper Form, And Tips

  • By: gymtrix
  • Date: July 13, 2023
  • Time to read: 16 min.
How To Do A Plate Wrist Curl

Do your wrists need a break from the hectic pace of everyday life?

Plate wrist curls are an easy and effective way to strengthen, tone, and protect your wrists.

Whether you’re looking to take up a new fitness regimen or prevent injury while performing intense physical activities like weightlifting, plate wrist curls can be invaluable.

With this exercise you can target specific wrist muscles, improve grip strength, increase flexibility, and reduce inflammation – all with minimal risk.

In this article we share tips on proper form, explain the associated health benefits of plate wrist curls, and provide some advice for getting optimal results from your workout.

Read on!

Muscles Worked in Plate Wrist Curl

The Plate Wrist Curl engages multiple muscles, aiding in a robust forearm and grip strength. It is vital to know which muscles are activated to ensure correct form and minimize injury.

  • The Forearm Flexors, including the flexor carpi radialis, flexor carpi ulnaris, and palmaris longus, are the primary muscles worked during the Plate Wrist Curl. These muscles extend from the elbow and aid in wrist flexion.
  • The Pronator Teres and Pronator Quadratus, situated beneath the flexors, are also activated during the exercise. These muscles assist in wrist rotation.
  • The Brachioradialis is a secondary muscle worked during the Plate Wrist Curl. Situated in the upper arm, this muscle aids in flexion and supination of the forearm.

It is essential to maintain proper form while performing the Plate Wrist Curl to prevent unwanted strain and injury. Avoid using momentum or excessive weight and keep elbows and wrists stable.

To enhance the exercise, try different variations, such as using a towel or barbell instead of a weight plate. Varying the grip width and hand position can also increase the difficulty level. Maximize the gains from the Plate Wrist Curl by including it in a comprehensive workout plan.

Why build biceps, when you can have Popeye arms? Let’s talk about the forearm flexors.

Forearm Flexors

Working on your forearms is a great way to build strength and endurance. The plate wrist curl exercise works on the forearm flexors. These muscles help with wrist and finger movement. Doing this exercise boosts grip strength and wrist stability.

You can do plate wrist curls while sitting on a bench or chair. Put your forearm on a flat surface, with your palm facing up. Lift the weight plate up towards your body. Then, slowly bring it down again.

What’s cool about this exercise is you can adjust the number of plates used. You can also change your grip to target different parts of your forearm.

study by Sports Medicine Open found that exercises like the plate wrist curl can improve muscular strength. It can also help reduce grip-strength-related injury.


Plate Wrist Curls are a great exercise to target your wrist extensors. Plus, they also work the Brachioradialis muscle in your forearm. This muscle stretches from the outside of your elbow to your wrist, on the thumb side of your arm.

When you do Plate Wrist Curls, your palms will face down as you hold a weighted plate. This flexes your hands and the Brachioradialis kicks in to stabilize your wrists. This muscle doesn’t get worked out through other exercises, so make sure to include it in your workouts.

The American Council on Exercise (ACE Fitness) says that this muscle can lead to improved strength in upper-arm pulling exercises, like rows, pull-ups, chin-ups, and deadlifts. So, if you want bigger biceps or a stronger back, don’t forget about the Brachioradialis!

Benefits of Plate Wrist Curl

Plate Wrist Curl Benefits:

Plate Wrist Curl exercise offers numerous benefits that can enhance your grip strength and forearm development.

  • Increased grip strength: Plate wrist curl strengthens the wrist extensors, which can increase your grip strength and make it easier to hold heavy objects.
  • Improved forearm development: The wrist extensors and flexors are targeted during this exercise, leading to a well-balanced forearm development.
  • Prevents wrist injuries: By building strength in the wrist joint, plate wrist curls can help prevent injuries and improve overall wrist stability.
  • Easy to do: Plate wrist curls are easy to perform with minimal equipment, making it a great exercise for beginners and advanced athletes.

Moreover, this exercise can also help in isolating the forearm muscles, leading to better dexterity in the fingers.

It is interesting to know that plate wrist curls were initially introduced by Steve Reeves, who was a well-known bodybuilder and actor during the Golden Age of Bodybuilding in the 1950s. Reeves used this exercise to build his forearm and grip strength, which helped him perform better in various sports.

Get a grip…literally! Plate wrist curls can help level up your grip strength game.

Improved Grip Strength

Grip strength is a must-have for everyday tasks like carrying groceries or opening jars. The plate wrist curl is a great exercise to strengthen your grip. Here’s how:

  1. Hold a weight plate with your fingers and thumb.
  2. Bend your arm and put it in front of you.
  3. Curl your wrist up, bringing the weight close to your forearm.
  4. Lower the weight to starting position.
  5. Do multiple reps and sets. Increase weight as you progress.

Not only does it help grip strength, but the plate wrist curl also works your forearm muscles. Doing this exercise regularly can lead to increased wrist stability and flexibility.

Interestingly, martial artists used this exercise to condition their forearms for striking hard surfaces. Bruce Lee allegedly used it in his training. This shows just how effective and versatile the plate wrist curl is for improving grip strength and fitness.

Injury Prevention

The plate wrist curl is a great exercise. It not only strengthens wrists and forearms, but can help avoid injuries too. During physical activities, our wrists suffer strain and pressure. But, including plate wrist curls in your routine can help protect against sprains and other injuries.

This exercise also boosts joint stability and flexibility. Plus it makes wrist tendons and ligaments stronger and less prone to injury.

Doing plate wrist curls regularly also improves grip strength. So you’re less likely to hurt yourself when carrying heavy weights or doing hard tasks.

Olympian weightlifter Mattie Rogers is proof that wrist curls can prevent future hand pain. She used to feel severe pain from lifting heavy competition-level weights. But, adding plate wrist curls to her workout helped her out.

Better Wrist Mobility

Boosting your wrist mobility is essential, both for regular activities and workouts. Plate wrist curls are a great way to gain better wrist mobility. Here’s a 6-step guide to get started:

  1. Firmly grasp a weight plate with your fingertips and keep it at arm’s length.
  2. Place your forearm on a bench or table surface with your palm facing upwards.
  3. Curl the weight towards your wrist by rotating your palm towards you.
  4. Pause briefly at the top of the movement before slowly lowering the weight.
  5. Finish 3 sets of 12-15 reps, resting for 30-60 seconds between sets.
  6. Increase weight as necessary to keep challenging yourself over time.

Furthermore, plate wrist curls can help avoid injuries such as carpal tunnel syndrome and wrist strains. By strengthening the muscles in your wrists through this exercise, you’ll be able to do daily tasks easily and reduce the risk of chronic pain.

Pro Tip: Don’t firmly grip the weight during plate wrist curls – use just enough pressure to keep it in place. This will activate the small muscles in your forearms and wrists more effectively.

How to Perform a Plate Wrist Curl: A Step-by-Step Guide

Plate wrist curls are a fantastic exercise for strengthening your forearms and improving wrist flexibility. Here’s how to do it:

Step 1: Gather Your Equipment

You’ll need a weight plate for this exercise. Start with a lighter weight, such as a 2.5 or 5-pound plate, and work your way up as your strength improves.

Step 2: Assume the Position

Sit on a bench or chair with your feet flat on the ground. Hold the weight plate in one hand, gripping it by its top and bottom with your fingers and thumb. Rest your forearm on your thigh with your wrist and the weight plate extending past your knee, palm facing up.

Step 3: Perform the Curl

Lower the weight plate as far as comfortably possible by flexing at the wrist. Once you’ve lowered the weight, use your wrist to curl the weight plate back up towards your forearm. Ensure that the movement is controlled and that your forearm remains in contact with your thigh throughout the exercise.

Step 4: Lower the Weight

After curling the weight plate upwards, slowly lower it back to the starting position. Make sure to maintain control of the movement as you lower the weight.

Step 5: Repeat

Perform your desired number of repetitions (usually between 10 to 15 reps) before switching to your other hand. Aim for 2-3 sets on each arm.

Proper Form for Plate Wrist Curl

Plate Wrist Curl Form: Proper Technique Guide for Optimal Results

To perform a Plate Wrist Curl with proper form, follow these six simple steps:

  1. Begin by selecting a weight plate that suits your skill level.
  2. Stand with your feet shoulder-width apart and hold the plate in front of you with an overhand grip.
  3. With your elbows resting against your sides, bend your wrists slowly, lifting the plate toward your forearms.
  4. Pause briefly when the weight is fully lifted, and then slowly return the plate to its starting position.
  5. Repeat the exercise for your desired number of repetitions.
  6. To avoid injury, be sure to keep your movements slow and controlled throughout the entire exercise.

To maximize your Plate Wrist Curl effectiveness, engage your core, and ensure the movement is coming from your wrist to your forearm. Remember to keep your movements slow and controlled to prevent any injuries.

One thing to keep in mind is that while Plate Wrist Curls are a great exercise to build wrist strength, they should not be the only exercise in your routine, as they solely work the wrist flexors and neglect the extensors.

gymnast I coached was having trouble landing her vaults due to weak wrists. After incorporating Plate Wrist Curls into her routine, she saw a significant improvement in her wrist strength and was able to successfully perform her vaults with confidence.

Don’t worry, you won’t need a fancy gym membership or expensive equipment to master the plate wrist curl – just a plate and some determination.

Equipment Required

Wrist curls are a great way to build forearm strength and improve grip. Little equipment is needed to do plate wrist curls, and it can be done at home or in the gym.

Get a standard weightlifting barbell with enough weights on each side to challenge your wrists. You’ll also need some plates of a suitable weight for your level of fitness.

Place one hand palm up on the lip of a weight plate. Wrap your fingers around it and secure it in place. Grab the bottom edge of the plate with your other hand, then let go. Lift the weighted plate by raising only your wrist. Move in a controlled manner until fully extended.

Choose the right sized plates to prevent injury. Don’t neglect wrist curls if you want strength and muscle mass. They help bodybuilding athletes who focus on grip endurance–like wrestlers or fighters.

Starting Position

Achieving the correct form for plate wrist curl is essential for building strong forearms. Follow these steps:

  1. Sit in front of a weight bench.
  2. Place your feet on the ground and your forearms on the bench top.
  3. Hold a weighted plate with your palms facing up.
  4. Keep your back straight. Do not sway or arch.
  5. Move slowly, lifting and lowering the plate. Avoid injury.

Many athletes make a mistake by using too much weight too soon. This leads to bad form and potential injury. Start with small weights. Gradually add more as you gain strength and confidence.

My colleague tried this exercise without guidance and hurt his wrist. He needed physical therapy. This taught him how important it is to maintain proper form and not rush into heavy weights. Building strength takes time and patience. Do not risk injury by taking shortcuts.


The Plate Wrist Curl is a strength-building exercise for the wrists and forearms. Sit on a bench, with your forearms resting on it. Hold a weight plate in an overhand grip and curl your wrists to lift the plate towards your forearm.

To do it correctly, keep your elbows still. Use a weight you’re comfortable with that allows you to complete each set with proper technique.

Plates are a good option as they don’t strain your fingers and hands like dumbbells or barbells. Interestingly, this classic exercise has been around since Roman times when they used stone discs for training. Athletes still use it to develop their hand and finger grip strength.

Breathing Technique

To properly do the Plate Wrist Curl, mastering the breathing technique is key! Controlled breathing can help you engage muscles, get more oxygen and avoid injury.

Here’s a 5-Step Guide:

  1. Before starting, take a deep breath and hold for a few seconds.
  2. During the curl movement upwards, exhale through your mouth.
  3. When lowering the weight back, inhale through your nose.
  4. Maintain steady and consistent breathing!
  5. Repeat steps 2-4 for each repetition.

Remember to avoid rushing or holding breaths too long – it can affect performance!

To ensure proper breathing when doing the Plate Wrist Curl and to stay safe, focus on controlled inhalation and exhalation and stay consistent with every repetition. Don’t forget this vital technique!

Common Mistakes to Avoid

Doing plate wrist curls? Avoid injury and get the most out of your exercise. Here are common mistakes to avoid:

  • Gripping plate too tightly. Can cause strain and discomfort.
  • Lifting with elbows. Keep them stationary for correct form.
  • Letting wrists bounce. Causes momentum, so your muscles work less.
  • Not lifting forearms high enough. Reduces engagement of wrist extensor muscles.
  • Bad posture. Unnecessary strain on other parts of body.
  • Using heavy weight first. Increases risk of injury.

Remember, use a weight suitable for you. Increase gradually as you practice correctly. Also, keep a correct grip width on the plate. That way, you have full control and prevent injury.

Tips for Effective Plate Wrist Curl

Plate Wrist Curl: Tips for Successful Execution

Want to get the most out of Plate Wrist Curls? Follow these tips for success.

  1. Maintain Proper Form: When performing plate wrist curls, keep your forearms and wrists straight. Keep your feet flat on the ground and ensure your knees are slightly bent. Avoid using momentum, and focus on using your wrist strength to lift the weight.
  2. Don’t Overdo It: Start with light weights to prevent injury. Gradually increase the weight in small increments as you gain strength. Remember, quality over quantity. Aim for a few sets of 10-12 reps, with proper form and control.
  3. Mix It Up: Consider changing the position of your palms while holding the weight. This variation can help target different forearm muscles. Also, try using different size plates to change up the intensity.

To enhance your Plate Wrist Curl workout, try alternating your tempo between slow and fast contractions. This variation can help to stimulate muscle growth.

Don’t miss out on the potential benefits of the Plate Wrist Curl exercise. Use these tips to ensure proper form and prevent injury, and see significant improvements in your forearm strength and endurance.

Before you start lifting plates like a pro, make sure to warm up those wrists or you’ll be typing your apologies with a pencil.

Warm-up Before Exercise

Before your plate wrist curl routine, warm up your body! This’ll lower the chance of getting hurt and boost your performance. Here’s a 3-step guide to warming up correctly:

  1. Cardio exercises first: Start with activities like jogging or jumping jacks to get your heart rate and circulation going.
  2. Move on to stretching: Stretch the areas of your body that will be used in the workout, like your wrists and forearms.
  3. Do some practice reps: Do some light reps of the exercise you’ll be doing to become familiar with the movement. Pay attention to posture and breathing as well! Listen to your body and adjust it.

Pro tip: Take your time and move through each step of the warm-up instead of rushing. This’ll help you stay safe and get better results!

Gradually Increase Weight

Gradually raising the weight during Plate Wrist Curls is essential for a successful workout. Not only does it beef up your wrist muscles but also helps you make constant progress. Here’s a 3-step guide to gradually increase weight:

  1. Start with weights that are easy to manage
  2. Stay at the same weight for a week or two, then increase it slightly
  3. Once the new weight feels comfortable, do 3 sets of 8 reps

Remember to breathe and keep proper form when lifting. Keeping your wrists straight and secure will help avoid injuries. An example of gradual weight increase could be someone who started with a 5-pound plate and increased the weight by 1 pound each week. After several months, they managed to lift double the original weight without any issues or muscle strains. Stick to these guidelines and you’ll get the same results in no time!

Vary Your Grips

Varying grips is a must for effective plate wrist curls.

  1. Narrow grip targets outer forearm.
  2. Wide grip works inner forearm.
  3. Overhand and underhand grip target different areas.
  4. Pronated grip with palms facing down focuses on wrist extensors.
  5. Timed holds improve grip strength.
  6. Mixing up grips keeps routine exciting and avoids plateauing.

Varying grips isn’t just about muscles; it helps spot weak spots and focus on them.

A fitness enthusiast once said she had issues with her grip strength until she switched up her grips during plate wrist curls. She found her forearms were more engaged when she changed between wide and narrow grips. Not only did this enhance her grip strength, but also helped define her arm muscles.

Variations of Plate Wrist Curl

Paragraph 1: Plate Wrist Curl Variations are options to engage different muscle groups, intensities and challenge levels in the wrist curl exercise.

Paragraph 2: A table of Plate Wrist Curl Variations can include ‘Double Plate Curl’, ‘Reverse Plate Curl’, ‘Single Plate Curl’, ‘Plate Pinch Curl’ and their respective description of grip, form and muscles worked. The table can also include variations in terms of the weight and type of plates used.

Paragraph 3: It is worth noting that while Plate Wrist Curl variations can target specific muscles such as forearm, wrist flexors and extensors, it is essential to maintain correct form and avoid overloading to prevent injuries.

Paragraph 4: Are you missing out on the benefits of Plate Wrist Curl variations? Try incorporating these variations into your workout routine to challenge your grip strength and build stronger forearm muscles. Don’t let fear of missing out hold you back from achieving your fitness goals. Who needs a hand when you’ve got a plate? One-handed plate wrist curls are the ultimate forearm workout.

One-Handed Plate Wrist Curl

The Plate Wrist Curl is a great way to gain forearm power! The One-Handed variation is great for pinpointing and strengthening individual wrist muscles. Here are the steps:

  1. Hold a suitable weightlifting plate in one hand
  2. Keep your arm extended and still, with your wrist dangled off a flat bench or the like
  3. Curl your wrist towards your forearm, hold the pose for a moment
  4. Carefully lower the weight back to the starting position and repeat for several reps

This exercise can be done with different hand grips and modifications to target certain muscles. For example, turning your forearm as you lift can help work your brachioradialis muscle better.

It’s worth noting that using overly heavy weights during this exercise can cause harm, especially if you don’t have proper form. It’s better to start light and gradually increase as you gain strength.

Fun Fact: The Plate Wrist Curl was created by legendary strongman Eugen Sandow! He used this exercise and other intense resistance training strategies to build his amazing physique over 100 years ago.

Plate Pinch Grip

Want to strengthen your grip? Plate pinch grip is the way! This grip involves holding a weight plate with just your fingertips. It makes your muscles work harder. Here’s how:

  1. Pick a weight plate suitable for you.
  2. Put it on the ground or a flat surface.
  3. Stand straight next to the weight.
  4. Pinch the top of the plate with your fingers and thumb.
  5. Lift the weight off the ground using only your fingertips.
  6. Hold the weight as long as possible, then lower it.

Start with lighter weights and gradually increase the resistance. Variations of this exercise offer more challenges. You can use two plates or put your fingers on opposite sides of the plate.

Did you know plate pinch grip exercises have been around for centuries? Ancient wrestlers in India used them to lift heavy stones. They pinched between their fingers and thumbs, same as we do today!

Plate Flip

Plate flip is an exercise to boost forearm and grip strength. You need a weight plate with a handle or holes in the center.

  1. Hold the plate with both hands, thumbs facing down.
  2. Curl your wrists up towards your chest. Keep elbows still.
  3. Rotate 180 degrees, so thumbs face up.
  4. Reverse the motion and rotate back to starting position.
  5. Lower the weight plate slowly. Repeat.

Use proper form to avoid injury and get maximum benefit. Keep elbows stationary. Maintain a steady pace.

To challenge yourself: use heavier weight plates or add more reps. But always use correct form.

Pro Tip: Do the exercise on an unstable surface (balance pad or foam cushion). This will engage more muscles in your forearms and improve stability.

Alternating Plate Wrist Curl

Alternating Plate Wrist Curls are great to build forearm strength and size. Plus, they improve grip strength and wrist stability. Here’s how:

  1. Stand tall with feet shoulder-width apart. Hold a plate in each hand, palms facing down.
  2. Slowly raise one hand towards your shoulder, keep the elbow still. Pause at the top.
  3. Lower the hand, then raise the other. Repeat, alternating hands.

To make it more challenging, increase the weight or slow down. Engage your core muscles for good posture and keep proper form to avoid injury. Start with lighter weights and build up.

For a full arm workout, pair this with bicep curls or tricep extensions.

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