Cable Standing Back Wrist Curl

Setup

1. 01Set a straight bar on the low pulley of a cable stack.
2. 02Grip the bar with a pronated, shoulder-width grip.
3. 03Stand tall a step back from the stack with arms hanging in front of the thighs.
4. 04Lock the elbows in a slightly bent, fixed position for the whole set.

Execution

1. 01Let the wrists flex fully so the knuckles point toward the floor.
2. 02Extend the wrists to pull the back of the hands up toward the forearms.
3. 03Pause briefly at full extension against the cable tension.
4. 04Lower under control back to full wrist flexion.

Checkpoints

• -Only the wrists move; the elbows and shoulders stay still.
• -Cable tension stays on the forearms at the bottom of every rep.
• -The torso stays upright without leaning back to help the weight.

Common mistakes

• -Curling with the biceps instead of extending the wrists.
• -Using a load so heavy the range shrinks to a few degrees.
• -Rushing the lowering phase and losing tension.
• -Letting the bar roll to the fingertips.