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Cable Reverse Wrist Curl
Sit on a bench with your forearms resting on your thighs and wrists hanging over your knees, holding a straight bar attached to a low cable with an overhand grip. Curl your wrists upward to lift the bar, then slowly lower it back down, keeping your forearms still throughout the movement. Maintain a controlled motion to maximize forearm engagement.
- Target muscles
- Forearms
- Equipment
- Bench, Machine
- Training style
- Gym-based
- Logged as
- Weight and reps
- Popularity
- 65 of 100
Cable Reverse Wrist Curl: how to do it
- Sit on a flat bench with your feet flat on the floor and your knees bent at a 90-degree angle.
- Position a cable machine in front of you with a straight bar attachment connected to the low pulley.
- Grasp the bar with an overhand grip (palms facing down) and your hands shoulder-width apart.
- Rest your forearms on your thighs, allowing your wrists to hang just beyond your knees.
- Begin the movement by curling your wrists upward, contracting your forearm muscles.
- Slowly lower the bar back to the starting position, fully extending your wrists.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Common mistakes
Common mistakes include using too much weight, allowing the forearms to lift off the thighs, and performing the movement too quickly. Keep your forearms stable, control the motion, and focus on engaging your forearm muscles rather than relying on momentum.
Alternatives
More Forearms exercises
Questions about Cable Reverse Wrist Curl
What muscles does the Cable Reverse Wrist Curl work?
The Cable Reverse Wrist Curl primarily targets the forearm extensors, which are responsible for controlling wrist extension and helping with grip strength. This exercise is effective for balancing forearm development and preventing muscle imbalances from overtraining the flexors.
What equipment do I need for the Cable Reverse Wrist Curl?
You’ll need a low cable machine with a straight bar attachment and a bench to support your forearms. If you don’t have access to a cable machine, you can perform a similar movement using a barbell, dumbbells, or resistance bands.
Is the Cable Reverse Wrist Curl suitable for beginners?
Yes, beginners can safely perform this exercise with light weight and proper form. Start with a manageable resistance, focus on slow and controlled wrist movement, and avoid jerking the bar to ensure safe forearm activation.
What are common mistakes to avoid during Cable Reverse Wrist Curls?
Common mistakes include using too much weight, allowing the forearms to lift off the thighs, and performing the movement too quickly. Keep your forearms stable, control the motion, and focus on engaging your forearm muscles rather than relying on momentum.
How many sets and reps should I do for Cable Reverse Wrist Curls?
For strength and muscle development, perform 3–4 sets of 12–15 reps using a controlled tempo. If you’re training for endurance, use slightly lighter weight and aim for 15–20 reps per set.
Are there any safety tips for Cable Reverse Wrist Curls?
Always use a weight you can control without straining your wrists or elbows. Keep the movement smooth, avoid locking your elbows, and stop immediately if you experience sharp pain or discomfort.
What variations can I try for Cable Reverse Wrist Curls?
You can vary your grip width for slightly different forearm activation or use a single-hand grip to isolate each arm. Performing the movement standing or with resistance bands can also add variety to your forearm training routine.