The cable reverse wrist curl is an isolation exercise targeting the forearms, specifically the wrist extensors. It is performed using a cable machine and focuses on strengthening the muscles responsible for wrist extension.
Also Works
ForearmsWrists
How to Perform
1
Attach a cable to a low pulley and sit on a bench facing the cable machine.
2
Grasp the cable handle with an overhand grip, palms facing down.
3
Rest your forearms on your thighs, with your wrists hanging off the edge.
4
Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
5
Pause for a moment at the top, then inhale and slowly lower your wrists back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Rest your forearms on a bench with only your wrists and hands hanging off the edge. This isolates the wrist extensors completely.
•Use very light weight and high reps (15-25) since the wrist extensors are small muscles that respond to volume and endurance training.
•Curl your wrists upward as high as possible and hold the top position for a one-second squeeze.
Common Mistakes
•Using too much weight, which limits the range of motion and can strain the small tendons around the wrist.
•Moving the forearms during the curl instead of keeping them pressed flat against the bench.
•Performing the reps too quickly without a pause at the top, which reduces time under tension for the wrist extensors.