Cable Reverse Wrist Curl
Also known as: cable wrist extension, reverse cable wrist curl, cable reverse wrist curls
- Secondary muscles
- None
- Body part
- Forearms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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A low pulley keeps resistance on the wrist extensors through the entire arc, including the bottom inch where a dumbbell or bar goes nearly weightless. Seated with forearms on your thighs, you can also tune the line of pull by scooting closer to or farther from the stack. Tension quality matters more than pin depth here.
How to do the Cable Reverse Wrist Curl
- Attach a cable to a low pulley and sit on a bench facing the cable machine.
- Grasp the cable handle with an overhand grip, palms facing down.
- Rest your forearms on your thighs, with your wrists hanging off the edge.
- Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
- Pause for a moment at the top, then inhale and slowly lower your wrists back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Use higher reps, 15 to 25, and lower the weight through a full three-second descent.
Muscles worked
Primary
Forearms · Arms
Wrist curls work the flexors on the palm side and reverse wrist curls the extensors on the back, and both should burn deeply by the end of a set of 15 to 20.
Secondary
Mostly isolated — few other muscles assist this movement.
Common mistakes
- Using the whole arm — the forearms should rest on a bench or your thighs with only the hands moving; if the elbows lift, you are cheating.
- Gripping hard on the descent — let the bar roll down to the fingertips at the bottom of a wrist curl for the full range before curling back up.
- Reverse curls too heavy — the wrist extensors are small, so use about half of what you use for regular wrist curls.
- Fast, short reps — go slowly through the full range and feel the stretch at the bottom, since jerky reps with a heavy weight are how wrists get irritated.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Wrist curls go last in a session after all the pulling and gripping work is done. Superset regular and reverse wrist curls back to back with the same bar.
Variations and alternatives
Similar exercises
Without cable
Easier and harder
Frequently asked questions
What muscles does the Cable Reverse Wrist Curl work?
The Cable Reverse Wrist Curl primarily works the forearms. It is a focused movement with little help from other muscle groups.
Is the Cable Reverse Wrist Curl good for beginners?
Yes. The Cable Reverse Wrist Curl is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Cable Reverse Wrist Curl?
If you cannot do the Cable Reverse Wrist Curl, try the Banded Reverse Wrist Curl, the Cable Wrist Curl or the Behind Back Cable Wrist Curl. Each of them trains the forearms through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Reverse Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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