Lower Arms Exercise · Cable

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Cable Reverse Wrist Curl

Category

Lower Arms

Equipment

Cable

Target

Forearms

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

The reverse wrist curl trains the often-neglected top of the forearm — the extensors — rather than the flexors a standard wrist curl targets. Because these muscles are smaller and rarely trained directly, even light weight for higher reps is usually plenty. Balancing extensor work against flexor-heavy grip and curling exercises helps prevent the elbow strain that comes from one side of the forearm badly overpowering the other.

How to Do the Cable Reverse Wrist Curl

1. Attach a cable to a low pulley and sit on a bench facing the cable machine.
2. Grip the cable handle overhand, palms facing down.
3. Rest your forearms on your thighs, with your wrists hanging off the edge.
4. Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
5. Pause briefly at the top, then inhale and slowly lower your wrists back down to the starting position.
6. Execute the desired number of reps with smooth cadence and consistent focus on the forearms.

Biomechanical & Joint Load Cues

Single-joint elbow flexion isolated in the sagittal plane. Focuses mechanical load on biceps brachii (long and short heads) and brachialis with minimal torso swinging.

Common Mechanical Mistakes & Form Errors to Avoid

• Swinging Hips & Lower Back: Using momentum from the hips to swing the weight upward eliminates the initial concentric overload on the biceps.
• Drifting Elbows Forward: Allowing elbows to travel forward past the ribs recruits the anterior deltoids and takes tension off the biceps apex.
• Dropping the Eccentric Phase: Letting the weight fall quickly without resistance wastes 50% of the muscle-building stimulus from eccentric microtrauma.

Proper Breathing Patterns & Core Engagement

Inhale on controlled lowering (2-3s eccentric); exhale on elbow contraction to peak tension.

Injury Modification & Joint Safety

Lifters with distal biceps tendinopathy or golfer's elbow (medial epicondylitis) should use neutral-grip hammer curls or EZ-bars to reduce wrist pronation torque. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Lower Arms exercises category.

Muscles Worked

The Cable Reverse Wrist Curl primarily targets the Forearms, with Forearms as the primary synergist muscle group, along with the Wrists.

More Lower Arms Exercises

Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell · Forearms Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell · Forearms

Equipment Alternatives

Don't have cable? These target the same forearms with different equipment.

Modified Push Up To Lower Arms Body Weight · Forearms Barbell Standing Back Wrist Curl Barbell · Forearms Dumbbell Finger Curls Dumbbell · Forearms Kettlebell Alternating Hang Clean Kettlebell · Forearms

FAQ

What muscles does the Cable Reverse Wrist Curl work?

The Cable Reverse Wrist Curl primarily targets the forearms as the primary agonist. Synergist assistance is provided by the forearms along with the wrists. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Cable Reverse Wrist Curl?

The Cable Reverse Wrist Curl is performed using a cable. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Cable Reverse Wrist Curl?

The most frequent error is swinging hips & lower back: Using momentum from the hips to swing the weight upward eliminates the initial concentric overload on the biceps.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Cable Reverse Wrist Curl?

For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.

What's a good alternative to the Cable Reverse Wrist Curl?

If you don't have access to a cable, the Modified Push Up To Lower Arms targets the same forearms using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.