Description
A weight training exercise targeting the forearms and biceps muscles by curling the wrists towards the body while holding a cable bar.
How to Do Cable Standing Wrist Reverse Curl
- 1Setup
Stand facing a low cable pulley with a straight bar attachment. Grasp the bar with an overhand (pronated) grip, hands shoulder-width apart, palms facing down.
- 2Setup
Take a small step back from the pulley to create tension in the cable. Position your forearms so they are parallel to the floor, with elbows slightly bent and tucked close to your sides.
- 3Setup
Allow your wrists to fully flex downwards, letting the bar hang with your wrist extensors stretched. Keep your body upright and stable.
- 4
Exhale as you slowly extend your wrists upwards, curling the bar towards your body, feeling the contraction in your forearm extensors.
- 5
Hold the peak contraction briefly at the top, then inhale as you slowly lower the bar back to the starting position with controlled wrist flexion.
- 6
Ensure only your wrists are moving throughout the exercise, keeping your forearms and upper arms still against your torso.
Tips
- Focus on a slow, controlled movement in both the concentric and eccentric phases to maximize time under tension and muscle activation in the forearms.
- Keep your elbows pinned close to your body and your forearms stable to effectively isolate the wrist extensors and prevent compensatory movements.
- Experiment with a slightly narrower or wider grip to feel how it emphasizes different parts of the forearm musculature, finding what works best for you.
- Maintain a neutral spine and engage your core throughout the exercise to provide a stable base and prevent unwanted body sway.
Common Mistakes
- ×Using momentum to lift the weight instead of pure forearm strength reduces muscle activation; lighten the weight and focus on strict wrist extension.
- ×Allowing elbows to flare out or forearms to move during the curl shifts tension away from the target wrist extensors; keep your elbows pinned and forearms stable.
- ×Not achieving a full range of motion by stopping short at the bottom or top limits muscle development; ensure your wrists fully flex downwards and extend upwards.
Variations
Cable Standing Wrist Roll
Strengthen your forearms with the Cable Standing Wrist Roll. This isolation exercise targets wrist flexors and extensors for improved grip strength and
Cable Standing Wrist Curl
Strengthen your forearms with the Cable Standing Wrist Curl. This isolation exercise targets wrist flexors for improved grip strength and forearm
Cable Standing Back Wrist Curl
Target your forearms with the Cable Standing Back Wrist Curl. This isolation exercise strengthens wrist extensors for improved grip and arm stability.
Cable Reverse Wrist Curl
Strengthen your wrist extensors with the Cable Reverse Wrist Curl, a targeted exercise for forearm development.
Related Exercises
Cable Hammer Curl (with rope)
Target your brachioradialis and brachialis with the cable hammer curl. This exercise uses a rope attachment and neutral grip to build strong, defined
Cable Standing Pulldown (with rope)
Strengthen your forearms and target the brachioradialis with this cable standing pulldown. Enhance grip strength and arm definition effectively.
Cable Curl with Multipurpose V bar
Sculpt strong, defined biceps with the Cable Curl using a V-bar attachment. This isolation exercise provides constant tension for optimal muscle growth.
Cable Forearm Pronation
Strengthen your forearms with Cable Forearm Pronation. This isolation exercise targets pronator muscles, improving grip strength and wrist stability with
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
StrongMan Apollons Axle
Master the StrongMan Apollon's Axle lift, a challenging full-body exercise using a thick barbell.
Track Cable Standing Wrist Reverse Curl in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free