Cable Reverse Wrist Curl

What is the Cable Reverse Wrist Curl?

The cable reverse wrist curl trains the forearm extensors, the muscles on the back of the forearm, against a low cable with a palms-down grip. The constant cable tension keeps these small, often-neglected muscles loaded through the range, balancing the much more commonly trained flexors and supporting elbow and wrist health.

Muscles worked

Primary: Forearms

The wrist extensors on top of the forearm contract to raise the hands against the cable; the braced forearms isolate them, and the cable holds tension across the range.

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.

Mechanics

A single-joint isolation against a low cable: the only motion is wrist extension, with the forearms supported palms-down. The extensors are smaller and weaker than the flexors, so the loads stay modest, while the cable keeps the tension constant rather than dropping off at the top.

Form cues

• •Brace the forearms with the wrists past the edge, gripping the handle palms-down.
• •Lower under control to a full stretch against the cable at the bottom.
• •Raise by extending only the wrists, keeping the forearms flat and still.
• •Use a light setting; the extensors are small, so heavy loads just kill the range.

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

• •Barbell reverse wrist curl, a free-weight version loading both wrists.
• •Dumbbell reverse wrist curl, one hand at a time to even out imbalances.
• •Cable wrist curl, the opposite (flexor) side of the forearm.
• •Reverse curl, a standing forearm and brachialis movement with a pronated grip.

Wrist Curl

Forearms · Dumbbell

Wrist Extension

Forearms · Dumbbell

Barbell Wrist Curl

Forearms · Barbell

Farmer's Carry

Forearms · Dumbbell

Dead Hang

Forearms · Bodyweight

Programming: sets, reps & when to use it

Program the cable reverse wrist curl in the library’s 12–20 rep range as a forearm-balancing accessory, paired with wrist curls so both sides of the forearm are trained. Keep the weight light and the range full; the constant tension suits the higher reps. A couple of sets at the end of a session is enough.

Frequently asked questions