Cable Standing Back Wrist Curl

How to Perform the Cable Standing Back Wrist Curl

Set the cable pulley to the lowest position and attach a straight bar handle.
Stand facing the machine and grasp the bar with an overhand grip (palms facing down) with your hands shoulder-width apart.
Step back so there is tension on the cable with your arms extended in front of you.
Hold the bar with your forearms parallel to the ground or resting on a surface for support.
Allow your wrists to drop down so your knuckles point toward the floor, fully stretching the wrist extensors.
Curl the bar upward by extending your wrists, raising your knuckles toward the ceiling.
Squeeze the wrist extensors at the top of the movement and hold for a brief pause.
Slowly lower your wrists back to the starting stretched position and repeat.

Using too much weight and losing wrist control

The wrist extensors are small muscles. Use a light weight that allows full range of motion with control.

Moving the forearms instead of isolating the wrists

Keep your forearms completely still; only your wrists should move during this exercise.

Rushing through repetitions

Perform slow, controlled reps with a pause at both the top and bottom of each repetition.

✓Strengthens the often-neglected wrist extensor muscles for grip balance.
✓Helps prevent repetitive strain injuries like tennis elbow.
✓Constant cable tension provides resistance throughout the entire wrist curl range of motion.

●This exercise is especially important for anyone who does a lot of pulling or gripping work.
●Pair wrist extensions with wrist curls for balanced forearm development.
●Perform this exercise 2-3 times per week to see meaningful forearm strength gains.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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