Cable Reverse Wrist Curl
Built around unbroken cable tension, Cable Reverse Wrist Curl works as accessory volume for the arms and builds control through the whole range.
How to do Cable Reverse Wrist Curl
- Attach a cable to a low pulley and sit on a bench facing the cable machine.
- Grasp the cable handle with an overhand grip, palms facing down.
- Rest your forearms on your thighs, with your wrists hanging off the edge.
- Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
- Pause for a moment at the top, then inhale and slowly lower your wrists back down to the starting position.
- Repeat for the desired number of repetitions.
Cable Reverse Wrist Curl Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Reverse Wrist Curl Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Cable Reverse Wrist Curl
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Cable Reverse Wrist Curl — Frequently Asked Questions
How do you do the Cable Reverse Wrist Curl?
Attach a cable to a low pulley and sit on a bench facing the cable machine. Grasp the cable handle with an overhand grip, palms facing down. Rest your forearms on your thighs, with your wrists hanging off the edge. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Reverse Wrist Curl work?
The Cable Reverse Wrist Curl primarily targets the forearms. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable Reverse Wrist Curl should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Reverse Wrist Curl good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Reverse Wrist Curl?
Try the Barbell Reverse Wrist Curl, Wrist Rollerer or the Smith Seated Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.
