Cable Back Wrist Curl
Strengthen your forearm muscles with the Cable Wrist Extension! A targeted exercise for wrist strength and stability.
The Cable Back Wrist Curl mainly works the forearms. You'll need: cable handle attachment and cable machine.
Required Equipment
Cable Back Wrist Curl Muscles Worked
Primary
Top Forearm (wrist extensors)
Cable Back Wrist Curl Variations and Alternatives
How to do the Cable Back Wrist Curl
Stand facing away from the cable machine with your feet shoulder-width apart.
Select an appropriate weight on the cable machine.
Grab the handle attachment with an overhand grip (palms facing down), and hold it behind you at hip level, with your arms extended and elbows slightly bent to avoid locking them.
Keep your upper arms stationary and close to your body throughout the exercise.
Exhale and curl your wrists upward, trying to bring the back of your hand towards your forearms. Ensure only your wrists are moving, and the motion is controlled.
Hold the peak contraction for a moment and then inhale as you slowly lower your wrists back to the starting position.
Repeat the movement for the desired number of repetitions.
After completing a set, rest for a short period and then continue with the next set.
Make sure to start with lighter weight to focus on form and avoid injury. As you become more comfortable with the movement, you can gradually increase the weight.
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Cable Back Wrist Curl FAQs
What muscles does the Cable Back Wrist Curl work?
The Cable Back Wrist Curl mainly works the forearms. The main muscles are the wrist extensors.
What equipment do you need for the Cable Back Wrist Curl?
Cable handle attachment and cable machine.
What workout day should the Cable Back Wrist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Back Wrist Curl variations and alternatives?
Similar exercises include the Barbell Behind-Back Wrist Curl, Barbell Standing Wrist Curl, Barbell Standing Reverse Wrist Curl and Cable Bicep Curl Version II.
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