Cable Reverse Wrist Curl

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach a straight bar or EZ-bar.
2. Position a flat bench perpendicular to the cable machine, approximately two feet away.
3. Kneel behind the bench and grasp the bar with an overhand (pronated) grip, hands shoulder-width apart.
4. Rest your forearms flat on the bench so your wrists hang just over the edge, creating a stable base.

How to do it

1. Exhale as you curl your knuckles toward the ceiling by extending your wrists upward as far as possible.
2. Hold the peak contraction for one second, focusing on the squeeze in the top of your forearms.
3. Inhale as you slowly lower the bar back to the starting position, allowing your wrists to flex fully downward for a deep stretch.
4. Maintain a controlled tempo, typically two seconds up and two seconds down.

Form checklist

• Keep your forearms glued to the bench; do not let your elbows or arms lift during the movement.
• Ensure the movement occurs strictly at the wrist joint without involving the shoulders or biceps.
• Use a full range of motion, reaching maximum extension at the top and maximum flexion at the bottom.
• Keep your neck neutral and back flat to avoid unnecessary strain while kneeling.

Pro tips

• Focus on pulling your knuckles toward your elbows to maximize the activation of the brachioradialis and extensor muscles.
• Try a 'thumbless' (suicide) grip to shift more of the load directly onto the forearm extensors and reduce thumb involvement.

Make it harder

• Incorporate a 3-second isometric hold at the top of every repetition to increase time under tension.
• Perform a slow 4-second eccentric (lowering) phase to maximize muscle fiber breakdown.

Frequently asked

What muscles does the cable reverse wrist curl work?

The cable reverse wrist curl primarily targets the forearms.

What equipment do you need for the cable reverse wrist curl?

The cable reverse wrist curl uses cable.

Is the cable reverse wrist curl good for beginners?

Yes. The cable reverse wrist curl is a beginner-friendly movement and a strong foundation to build on.

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