Cable Reverse Wrist Curl

The cable reverse wrist curl is an isolation exercise targeting the forearms, specifically the wrist extensors. It is performed using a cable machine and focuses on strengthening the muscles responsible for wrist extension.

Quick Facts

How to Do Cable Reverse Wrist Curl

Follow these step-by-step instructions to perform Cable Reverse Wrist Curl with proper form and technique.

1. Attach a cable to a low pulley and sit on a bench facing the cable machine.
2. Grasp the cable handle with an overhand grip, 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 for a moment at the top, then inhale and slowly lower your wrists back down to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Cable Reverse Wrist Curl targets helps you integrate it effectively into your training program.

Benefits of Cable Reverse Wrist Curl

Incorporating Cable Reverse Wrist Curl into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Forearms Development: Cable Reverse Wrist Curl directly targets and strengthens the Forearms, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Forearms and Wrists, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Reverse Wrist Curl build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Cable Reverse Wrist Curl safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Reverse Wrist Curl, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Forearms and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Forearms typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Reverse Wrist Curl, track these metrics during your workouts: