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Cable Reverse Wrist Curl

A wrist extension exercise against a low cable that strengthens the forearm extensors, useful for grip balance and elbow health.

ArmsCableWrist extension
GoLightWeight mediacable-reverse-wrist-curl

Demonstration coming soon

Primary

Wrist extensors

Secondary

BrachioradialisFinger extensors

Equipment

Cable

Pattern

Wrist extension

Setup

  1. 01Attach a straight bar to the low pulley.
  2. 02Grip the bar with palms facing down, hands about hip width apart.
  3. 03Kneel or sit facing the stack and rest the forearms on your thighs or a bench.
  4. 04Let the wrists hang just past the point of support with the hands lower than the forearms.

Execution

  1. 01Raise the knuckles up and back by extending the wrists.
  2. 02Keep the forearms completely still on the support.
  3. 03Pause briefly at the top of the arc.
  4. 04Lower the hands under control into full wrist flexion.

Checkpoints

  • -Only the wrists move; elbows and forearms stay planted.
  • -Full range from flexed to fully extended each rep.
  • -Grip stays firm without the bar rolling in the fingers.
  • -Movement stays smooth with no jerking at the turnaround.

Common mistakes

  • -Lifting the forearms off the support to hoist the weight.
  • -Using tiny partial reps at the top only.
  • -Loading too heavy; extensors are much weaker than flexors.
  • -Letting the cable go slack at the bottom.

Programming notes

  • -Use 2 to 3 sets of 15 to 25 reps with light load.
  • -Train it 1 to 2 times per week to balance heavy gripping and curling work.
  • -Useful in higher volumes when managing tennis-elbow style irritation, staying below pain.

Related exercises

Cable Wrist Curl

Cable / Arms

Reverse Wrist Curl

Barbell / Arms

Dumbbell Reverse Wrist Curl

Dumbbell / Arms

Band Reverse Wrist Curl

Band / Arms

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