Beginner

Cable Reverse Wrist Curl

The extensors on top of the forearm are usually weak and neglected, which leaves the elbow vulnerable after lots of gripping and curling. The cable keeps them loaded through the whole range, unlike a dumbbell that goes light at the top. Run it opposite your wrist-flexion work to build a balanced, healthy lower arm.

Equipment
Bench, Cables
Body part
Forearms
Type
Strength
Browse by movement
Wrist Extension
Muscles worked
Target
Extensors, Extensor Carpi Ulnaris
Secondary
Brachioradialis

How to do it

  1. 1

    Attach a straight bar or handle to the lowest pulley on a cable stack.

  2. 2

    Sit or kneel and rest your forearm on a bench with the palm facing down.

  3. 3

    Grip the handle so your wrist hangs just off the edge of the bench.

  4. 4

    Let the cable pull your knuckles down into a comfortable stretch.

  5. 5

    Extend your wrist to raise the back of your hand and squeeze the top of the forearm.

  6. 6

    Lower with control and keep the forearm flat on the bench throughout.

Tips

  • Use a light setting. The extensors fatigue quickly and strain easily.
  • Keep a relaxed grip so the top of the forearm works instead of the fingers.
  • Anchor the forearm so the elbow and shoulder cannot assist.
  • Move slowly in both directions to protect the tendons around the elbow.

Variations

Common mistakes

  • Letting the handle slide out onto the fingertips. Palms down it should sit across the base of the fingers; any further out and the extensors lose their leverage on it.
  • Going loose at the bottom. The cable never stops pulling, so a relaxed hand gets dragged past the wrist's comfortable stretch. Meet the bottom with tension and stop where the pull stays smooth.
  • Jumping a full stack plate between sets. Most stacks step in 10 or 15 pound jumps, which is enormous for the extensors, so add reps or use a magnet before you move the pin.
  • Turning the palm slightly inward as you lift so the thumb leads. That turns part of the rep into a sideways tilt toward the thumb; keep the back of the hand flat and level with the forearm.

Frequently asked

How many sets and reps of the cable reverse wrist curl should I start with?
Run it two or three times a week rather than once hard, because the loads stay small and the range is short, so frequency does more here than effort. Each session, take two or three sets per arm of 15 to 20 reps on the lightest setting the stack offers. Progress by adding reps to 20, then by slowing the lower to three seconds, and only then by moving the pin. End the set when the knuckles stop rising, not when the number is reached.
What can I use instead of the cable reverse wrist curl at home?
A band under the foot held palms down is the closest match, since it also keeps tension through the range. Light dumbbells over the thighs work if you own a pair under 10 pounds. A plate held palms down by the rim is the cheapest gym option. For something you can do anywhere, wrap a thick rubber band around your fingertips and open your hand against it, which works the extensors without loading the wrist at all.
What are cable reverse wrist curls for?
They load the wrist extensors on top of the forearm through the whole range, which is the side that gets skipped when your week is full of rows, curls, and carries. Lifters who grip hard, climbers, and racket and bat sport players use it as balance work alongside their pulling. It is a poor choice if you want forearm size in a hurry, since the extensors are small and stay light. If the outside of your elbow already hurts, stop and get it assessed rather than loading through it.

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