Cable Wrist Extension

ForearmsCable Machine

An isolation exercise that strengthens the forearms and wrist extensors using a low pulley. It builds grip strength and prepares your wrists and elbow joints for heavier compound lifts.

How to do it

1Sit in front of a low pulley, grab a straight bar with an overhand grip, and rest your forearms on your thighs with your wrists hanging over your knees.

2Lower your wrists down, feeling a gentle stretch in your forearms.

3Curl the bar upward smoothly by extending your wrists.

4Pause at the top for a second to feel a deep contraction in your forearms.

5Slowly lower the weight back to the starting position.

Common mistakes

Lifting your forearms off your thighs, which takes tension off your wrists.

Jerking the weight, placing excessive strain on your wrist ligaments.

Going too heavy and using your shoulders or elbows to lift.

Breathing

Exhale as you curl the bar up; inhale as you lower it back down.

Make it harder or easier

To make it easier, lighten the weight. To make it harder, hold a 2-second pause at peak contraction.

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.