Behind Back Cable Wrist Curl
Also known as: behind the back cable wrist curl
In SetGrip: Cable Wrist Curl (Behind Back)
- Secondary muscles
- Biceps, Brachialis
- Body part
- Forearms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Standing with a low pulley behind you, the cable keeps tension on your forearms through the bottom of the rep, where a barbell hung behind the back briefly unloads. Stepping farther from the stack pre-stretches the movement; stepping closer eases it. Quick pin changes between sets also make it the fastest option for high-rep drop work.
How to do the Behind Back Cable Wrist Curl
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold the cable handle with an overhand grip, palms facing down.
- Keep your arms straight and your elbows close to your sides.
- Slowly curl your wrists upward, bringing the cable handle towards your body.
- Pause for a moment at the top, then slowly lower the cable handle back 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
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 Behind Back Cable Wrist Curl work?
The Behind Back Cable Wrist Curl primarily works the forearms. It also involves the biceps and brachialis, which assist the movement and stabilise the joints.
Is the Behind Back Cable Wrist Curl good for beginners?
Yes. The Behind Back Cable 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 Behind Back Cable Wrist Curl?
If you cannot do the Behind Back Cable Wrist Curl, try the Incline Bench Barbell Wrist Curl, the Barbell Wrist Curl or the Incline Bench Barbell Reverse 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 Behind Back Cable 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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