Forearms · Cable machine

Cable Standing Wrist Reverse Curl

The cable standing wrist reverse curl is an isolation exercise targeted at the forearm extensors. It helps build balanced forearm mass, improves grip stability, and fits well at the end of an arm or pull session.

Muscles: Forearms
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with a straight bar attachment set at waist height.
Grip the bar with an overhand grip, palms facing down.
Keep your forearms resting against your thighs or extended in front of you.
Curl your wrists upward, bringing the bar towards your forearms.
Lower back down with control.

Common mistakes

Using the biceps and shoulders to swing the cable takes tension away from the target forearm muscles.
Letting the wrist snap downward abruptly under cable tension stresses the wrist joint and connective tissues.
Loading excessive weight reduces the range of motion and leads to poor movement quality.
Shifting the elbows back and forth removes the isolation needed for effective extensor recruitment.

Tips

Brace your forearms firmly against the front of your thighs to eliminate unwanted arm movement.
Pause for a second at the top of each repetition to maximize contraction in the wrist extensors.
Adjust the cable pulley so the line of pull creates steady resistance throughout the entire range.

Sets and reps

Perform 3 to 4 sets of 15 to 20 controlled repetitions with 45 to 60 seconds of rest between sets to target hypertrophy and endurance.

Muscles worked

Cable Standing Wrist Reverse Curl: forearms

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What muscles does this exercise target?

It primarily works the wrist extensors located on the back of the forearm, along with the brachioradialis.

What can replace this exercise if a cable machine is unavailable?

You can perform seated wrist reverse curls using a light barbell or dumbbells with your forearms resting across your thighs or a flat bench.

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