Cable Standing Back Wrist Curl

Cable Standing Back Wrist Curl

The Cable Standing Back Wrist Curl is an effective exercise that targets the muscles in your forearms and helps to strengthen your grip. This exercise is performed using a cable machine, which provides constant tension throughout the movement. By incorporating this exercise into your workout routine, you can improve your forearm strength, enhance your wrist stability, and enhance your overall upper body strength. The Cable Standing Back Wrist Curl primarily targets the muscles in the back of your forearms, including the extensor carpi radialis brevis and longus, as well as the brachioradialis muscle. These muscles are important for gripping, lifting, and performing various upper body movements. Stronger forearms not only improve your overall grip strength but also allow you to lift heavier weights and perform better in other exercises. To perform the Cable Standing Back Wrist Curl, you'll need to attach a straight bar or rope handle to a cable machine at waist height. Stand facing away from the machine with your feet shoulder-width apart. Hold the bar or rope handle with an overhand grip, palms facing down. Begin with your arms fully extended, and slowly curl your wrists upward by bending at the back of your hands. Hold for a brief pause at the top of the movement, then slowly lower your hands back to the starting position under control. Incorporating the Cable Standing Back Wrist Curl into your workout routine can be beneficial for athletes, weightlifters, and individuals looking to improve their forearm strength and grip. Remember to start with light to moderate weight and gradually increase as you become more comfortable with the exercise. Always focus on maintaining proper form and control throughout the movement to maximize the benefits of this exercise.


  • Stand facing a cable machine with your feet shoulder-width apart.
  • Attach a straight bar or a rope handle to the lower pulley of the cable machine.
  • Grip the bar or rope handle with an overhand grip, with your palms facing down.
  • Hold your arms straight out in front of you, parallel to the floor.
  • Keep your upper arms stationary and only move your wrists.
  • Exhale and curl your wrists up towards your face, contracting your forearms.
  • Pause for a moment at the top of the movement, squeezing your forearms.
  • Inhale and slowly lower your wrists back to the starting position.
  • Repeat for the desired number of repetitions.
  • Make sure to keep your core engaged and maintain proper posture throughout the exercise.

Tips & Tricks

  • Focus on using a weight that allows you to perform the exercise with proper form and technique.
  • Engage your core muscles throughout the exercise to maintain stability and protect your lower back.
  • Keep your wrists straight and avoid excessive bending or extension.
  • Ensure a smooth and controlled movement throughout the exercise, avoiding any jerky or sudden movements.
  • Take a brief pause at the top of the movement to fully contract your wrist muscles.
  • Incorporate both concentric and eccentric phases of the exercise for optimal muscle activation.
  • Gradually increase the weight/resistance as your strength and technique improve.
  • Don't forget to warm up your wrists and forearms before starting the exercise to prevent any potential injuries.
  • Maintain proper breathing technique by exhaling during the exertion phase and inhaling during the relaxation phase.
  • Listen to your body and if you experience any pain or discomfort, adjust the weight or consult with a fitness professional.


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