Cable Reverse Wrist Curl

Strengthen your wrist extensors with the Cable Reverse Wrist Curl, a targeted exercise for forearm development.

IntermediateForearms Cable

Movement: Isolation
Force: Pull
Per set: 2 min
Rest: 1 min

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Variations of Cable Reverse Wrist Curl

Isolation

Cable Standing Wrist Reverse Curl

Forearms · Cable

Intermediate

Isolation

Cable Standing Wrist Curl

Forearms · Cable

Intermediate

Isolation

Cable One Arm Wrist Curl

Forearms · Wrist Flexors · Cable

Intermediate

Isolation

Cable Wrist Curl

Forearms · Wrist Flexors · Cable

Beginner

Description

Cable Reverse Wrist Curl is an exercise that targets the forearms and provides strength and flexibility. The exercise involves curling the wrists upwards against the resistance provided by a cable machine.

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How to do Cable Reverse Wrist Curl

01
Setup
Attach a straight bar or rope handle to the low pulley of a cable machine and select your desired weight. Sit on a bench or chair facing the machine, far enough back to allow for full range of motion.
02
Setup
Place your forearms on your thighs or a flat bench, palms facing down, with your wrists extending just beyond your knees or the edge of the bench. Grip the bar with an overhand (pronated) grip, hands shoulder-width apart.
03
Keeping your forearms still and stable, slowly extend your wrists upwards, curling the bar towards your body as high as comfortably possible. Focus on contracting your wrist extensors.
04
Briefly hold the peak contraction, then slowly lower the bar back down to the starting position, allowing your wrists to flex fully. Control the eccentric phase to maximize muscle engagement.
05
Repeat for the desired number of repetitions, maintaining tension throughout the movement.

Tips

Maintain a stable forearm position throughout the exercise to isolate the wrist extensors effectively and prevent unwanted movement from the elbows or shoulders.
Focus on a controlled, deliberate movement, especially during the lowering (eccentric) phase, to maximize time under tension and muscle growth.
Ensure a full range of motion by allowing your wrists to fully flex at the bottom and extend fully at the top of each repetition.
Breathe out as you curl the weight up and breathe in as you lower it, synchronizing your breath with the movement.

Common mistakes

Using too much weight often leads to using your entire arm or shoulder to lift the weight, rather than isolating the wrist extensors; reduce the weight to ensure strict form and proper muscle activation.
Rushing the movement reduces the muscle's time under tension and minimizes effectiveness; slow down both the upward and downward phases for better results.
Allowing your forearms to lift off your thighs or the bench during the movement shifts tension away from the target muscles; keep your forearms firmly pressed down to maintain isolation.

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Questions

What muscles does Cable Reverse Wrist Curl work?

Cable Reverse Wrist Curl primarily targets Wrist Extensors.

Is Cable Reverse Wrist Curl good for beginners?

Cable Reverse Wrist Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Reverse Wrist Curl?

You need Cable to perform Cable Reverse Wrist Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Reverse Wrist Curl?

Maintain a stable forearm position throughout the exercise to isolate the wrist extensors effectively and prevent unwanted movement from the elbows or shoulders. Focus on a controlled, deliberate movement, especially during the lowering (eccentric) phase, to maximize time under tension and muscle growth. Ensure a full range of motion by allowing your wrists to fully flex at the bottom and extend fully at the top of each repetition. Breathe out as you curl the weight up and breathe in as you lower it, synchronizing your breath with the movement.

What are common mistakes when doing Cable Reverse Wrist Curl?

Using too much weight often leads to using your entire arm or shoulder to lift the weight, rather than isolating the wrist extensors; reduce the weight to ensure strict form and proper muscle activation. Rushing the movement reduces the muscle's time under tension and minimizes effectiveness; slow down both the upward and downward phases for better results. Allowing your forearms to lift off your thighs or the bench during the movement shifts tension away from the target muscles; keep your forearms firmly pressed down to maintain isolation.