Cable Standing Back Wrist Curl

Also known as: standing cable back wrist curl

Intermediate

Forearms

Cable

What Cable Standing Back Wrist Curl really gives you is muscle you built on purpose, driven by unbroken cable tension.

How to do Cable Standing Back Wrist Curl

Stand facing a cable machine with your feet shoulder-width apart.
Hold the cable handle with an overhand grip, palms facing down.
Keep your arms straight and your elbows close to your sides.
Slowly curl your wrists upward, bringing the cable handle towards your body.
Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Cable Arm Exercises All Cable Exercises

Cable Standing Back 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 Standing Back Wrist Curl Mistakes

Letting the stack touch down between reps

Stop just short of the stack so tension never resets.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Cable Standing Back Wrist Curl

Easier progression

Dumbbell Seated Palms Up Wrist Curl

Harder progression

Dumbbell One Arm Reverse Wrist Curl

Swap Cable Standing Back Wrist Curl For

Barbell Wrist Curl

Dumbbell Lying Pronation On Floor

Band Reverse Wrist Curl

Cable Standing Back Wrist Curl — Frequently Asked Questions

How do you do the Cable Standing Back Wrist Curl?

Stand facing a cable machine with your feet shoulder-width apart. Hold the cable handle with an overhand grip, palms facing down. Keep your arms straight and your elbows close to your sides. 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 Standing Back Wrist Curl work?

The Cable Standing Back 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 Standing Back 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 Standing Back 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 Standing Back Wrist Curl?

Try the Barbell Wrist Curl, Dumbbell Lying Pronation On Floor or the Band Reverse Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Standing Back Wrist Curl the same as the standing cable back wrist curl?

Yes. The Cable Standing Back Wrist Curl is also commonly called the standing cable back wrist curl. Different gyms and training programs label it differently, but "standing cable back wrist curl" refer to this same movement.