Smart Workout Diary

Cable Behind the Back Wrist Curl

The cable behind-the-back wrist curl is an isolation exercise for the forearm flexors and grip. With the cable handle held behind the body, the wrists curl the handle upward against steady cable resistance. It supports forearm strength, wrist control, and grip development.

Demonstration

Cable Behind the Back Wrist Curl — demonstration 1
Cable Behind the Back Wrist Curl — demonstration 2

Instructions

  1. Set a low cable pulley and attach a straight bar or short cable handle. Choose a light weight that allows smooth wrist motion.
  2. Face away from the pulley, stand close enough that the cable runs behind you, and hold the handle behind your hips with an underhand grip. Keep your feet about hip-width apart.
  3. Start with the wrists extended so the handle rests lower in the fingers while your arms remain straight and close to your sides.
  4. Flex only your wrists to curl the handle upward into your palms. Keep your elbows, shoulders, and torso still.
  5. Lower slowly by allowing the handle to roll toward the fingers and the wrists to extend under control. Avoid letting the stack slam, then repeat.
Muscle Group
Forearm Flexors
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a modest load. The forearm muscles fatigue quickly; prioritize a full, controlled wrist range over heavy weight.
  2. Keep the arms still. Do not turn the movement into an elbow curl or use a backward torso lean to lift the handle.
  3. Control the bottom position. Let the handle travel toward the fingers only as far as you can maintain a secure grip and comfortable wrists.
  4. Stop for sharp discomfort. Reduce the range or load if the wrists feel painful rather than normally fatigued.
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