Cable Reverse Wrist Curl

How to perform the Cable Reverse Wrist Curl

1. Attach a straight bar to a low cable pulley and rest your forearms on your thighs with the palms facing down.
2. The pronated, palms-down grip targets the wrist extensors on the top of the forearm.
3. The cable holds tension across the full range, which the extensors rarely get from a free weight.
4. Let the weight pull the wrists down into a full stretch below the level of the forearm.
5. Raise the backs of the hands by extending the wrists upward as far as they travel.
6. Lower under control back to the stretch, using lighter loads since the extensors are the smaller muscle.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Loading the extensors too heavy, since they are the smaller, weaker muscle.
• •Letting the forearms rise off the thighs so the wrist stops being isolated.
• •Shortening the range instead of stretching down and extending fully.
• •Jerking the bar up with arm momentum rather than a clean wrist extension.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.