Cable Reverse Wrist Curl
Description
The cable reverse wrist curl is a forearm exercise that targets the wrist extensors (top of the forearm). You sit on a bench with your forearm on your thigh and palms facing down, then curl the cable handle upward by extending your wrists. The cable provides constant tension. It is critical for forearm balance and helps prevent tennis elbow.
Muscle Group
Equipment Required
Cable Reverse Wrist Curl Instructions
- Set a cable pulley to the lowest position. Attach a straight bar handle.
- Place a flat bench in front of the cable. Sit on the end of the bench facing the pulley.
- Grip the bar with both hands using an overhand (pronated) grip — palms facing down.
- Rest your forearms on your thighs. Let your hands hang off your knees with the bar.
- Allow your wrists to extend down toward the floor — the bar lowers and your knuckles point down.
- Curl the bar upward by extending your wrists toward your forearms.
- Continue until your wrists are fully extended. Squeeze your forearm extensors hard.
- Lower under control over two seconds. Use light weight — the wrist extensors are small.
Cable Reverse Wrist Curl Form & Visual
Cable Reverse Wrist Curl Benefits
- Isolates the forearm extensors
- Critical for forearm balance
- Helps prevent tennis elbow
- Constant cable tension throughout
- Builds forearm size and strength
- Useful complement to wrist curls
Cable Reverse Wrist Curl Muscles Worked
- Extensor carpi radialis longus and brevis
- Extensor carpi ulnaris
- Extensor digitorum
- Brachioradialis
Cable Reverse Wrist Curl Variations & Alternatives
- Dumbbell Reverse Wrist Curl
- Cable Wrist Curl (palms up)
- Dumbbell Wrist Curl
- Wrist Roller
- Single-Arm Cable Reverse Wrist Curl
