Reverse Cable Wrist Curl

How to Perform the Reverse Cable Wrist Curl

Attach a straight bar to a low cable pulley.
Kneel or sit in front of the cable machine and grasp the bar with an overhand (pronated) grip.
Rest the backs of your forearms on your thighs or on a bench with your wrists hanging over the edge.
Allow the weight to pull your wrists down into a flexed position for a full stretch of the forearm extensors.
Curl your wrists upward by contracting the forearm extensors, raising the bar as high as possible.
Squeeze at the top of the movement, holding for a brief pause.
Lower the bar back down slowly and under control to the starting position.
Repeat for the desired number of repetitions.

Moving the forearms instead of isolating the wrists

Keep your forearms flat and motionless on the bench or thighs; only your wrists should move.

Using too heavy a weight

The wrist extensors are small muscles; use a light weight and focus on full range of motion and controlled reps.

Performing the movement too fast

Use a slow, deliberate tempo to maximize time under tension for these small muscles.

✓Targets the often-neglected forearm extensors for balanced forearm strength and size.
✓Helps prevent and rehabilitate conditions like lateral epicondylitis (tennis elbow).
✓Constant cable tension provides superior muscle stimulus compared to dumbbell wrist extensions.

●Use a light weight and high reps (15-25) since the forearm extensors respond well to endurance-style training.
●The cable version maintains constant tension compared to dumbbells, which lose tension at certain angles.
●Combine with regular (palms-up) wrist curls for complete forearm development.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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