Cable Reverse Wrist Curl

ForearmsCable, straight bar, bench

A seated cable exercise targeting the forearm extensors. The low pulley maintains continuous muscle tension through the entire range of motion.

How to do it

1Sit on a bench facing a low cable pulley and grab the straight bar with an overhand grip.

2Rest your forearms on your thighs or the edge of the bench, letting your wrists hang off.

3Lower your hands smoothly toward the floor to stretch the forearms.

4Extend your wrists to curl the handle upward, keeping your forearms locked down.

5Pause briefly at the top, then slowly lower back to the starting position.

Common mistakes

Lifting your forearms off the bench, bringing your shoulders into the movement and losing isolation.

Jerking the weight, which increases wrist strain.

Overextending the wrists beyond a comfortable range of motion.

Breathing

Inhale as you lower the handle; exhale as you extend your wrists upward.

Make it harder or easier

To make it easier, lighten the weight stack; to make it harder, add a pause at the top or slow down the eccentric phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.