PlanWorkouts

Exercise 0224 · REF VhX2JdE

Cable Standing Back Wrist Curl exercise animation

Cable Standing Back Wrist Curl

Category
Lower Arms
Equipment
Cable
Target
Forearms

A standing back wrist curl on a cable trains the forearm extensors — the top of the forearm — through continuous tension that a barbell version can't quite match at the top of the rep. Because these muscles are small and rarely isolated, higher reps with modest weight work better than chasing heavy loads. Balancing this against flexor-heavy grip and curling work is part of keeping the forearm healthy long-term.

How to Do the Cable Standing Back Wrist Curl

  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Hold the cable handle with an overhand grip, palms facing down.
  3. Keep your arms straight and your elbows close to your sides.
  4. Slowly curl your wrists upward, bringing the cable handle towards your body.
  5. Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Standing Back Wrist Curl primarily targets the Forearms, with Biceps as the primary synergist muscle group, along with the Brachialis.

More Lower Arms Exercises

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

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms Dumbbell Finger Curls 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 Modified Push Up To Lower Arms Body Weight · Forearms Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Dumbbell Finger Curls Dumbbell Finger Curls Dumbbell · Forearms

FAQ

What muscles does the Cable Standing Back Wrist Curl work?
The Cable Standing Back Wrist Curl primarily targets the forearms, with the biceps and brachialis assisting.
What equipment do I need for the Cable Standing Back Wrist Curl?
The Cable Standing Back Wrist Curl is done with a cable.
What's a good alternative to the Cable Standing Back 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.