Cable Reverse wrist curls are similar to regular wrist curls but with a reversed hand position. It primarily targets the forearm muscles, particularly the brachioradialis and wrist extensors.
Most forearm exercises, such as wrist curls, focus on the flexor muscles (front of the forearm). However, the cable reverse wrist curl balances this by targeting the extensor muscles.
I’ve used it myself and have noticed a good improvement in my grip strength and weight-lifting ability.
You can perform it standing, seated, single arm (unilaterally), or bilaterally, using a straight bar or D-handle attachment.
Here’s a tip I learned the hard way: start with a lighter weight than you think you need to train your forearm muscles.
Cable Reverse Wrist Curl Muscles Worked
The primary muscles worked during the cable reverse wrist curl are:
- Extensor Carpi Radialis Longus
- Extensor Carpi Radialis Brevis
- Extensor Carpi Ulnaris
- Extensor Digiti Minimi
- Extensor: Digitorum
Additionally, this exercise engages the:
- Brachioradialis (secondary involvement)
How To Do Seated Cable Wrist Curl
- Adjust the cable pulley to its lowest position, and attach a straight bar or a rope attachment to the cable.
- Place a flat bench in front of the cable machine. Position yourself at a distance where your arms can be fully extended without locking your elbows.
- Sit on the edge of the bench facing the machine. Plant your feet firmly on the ground for stability.
- Grasp the bar with an overhand grip (palms facing down), hands shoulder-width apart.
- Rest your forearms on your thighs or the bench, with your wrists hanging off the edge.
- Keep your forearms stationary and slowly curl your wrists upwards, bringing the bar as close to your forearm as possible.
- Pause at the top, squeezing your forearm muscles.
- Slowly lower the weight back to the starting position by straightening your wrists.
- Do 10–15 reps and 3-4 sets for optimal strength and muscle development.
Tips and Form
- Don’t let the weights rest completely between repetitions to maintain constant tension on the muscles.
- Sit upright with a neutral spine and engage your core for stability.
- The movement should occur solely on your wrists. Do not use your shoulders or upper arms to lift the weight.
- Curl your wrists all the way up at the top to complete a contraction of the extensor muscles.
- To avoid hyperextending your wrists (bending them back too far).
- Doing the exercise too quickly reduces effectiveness and increases the likelihood of strain or injury. Make slow, controlled motions.
- For additional difficulty, you could try using a thicker grip attachment that will challenge your grip strength and forearm stability.
Reverse Cable Wrist Curl Video illustration
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.