Smart Workout Diary

Cable Wrist Curl Reverse Grip

The cable reverse wrist curl is an isolation exercise performed with an overhand grip to train the wrist extensor muscles on the top of the forearms. The cable provides steady resistance through the movement and can help develop forearm strength, wrist control, and grip support for lifting and daily tasks.

Demonstration

Cable Wrist Curl Reverse Grip — demonstration 1
Cable Wrist Curl Reverse Grip — demonstration 2

Instructions

  1. Set the cable low and attach a straight handle. Select a light load that you can control without moving your elbows.
  2. Stand facing the cable, take the handle with both hands in an overhand grip, and step back until the cable is taut.
  3. Rest your forearms on a stable support or brace them firmly against your thighs, with your wrists just beyond the edge and palms facing down.
  4. Allow the wrists to flex slightly downward under control, keeping the forearms, elbows, and shoulders still.
  5. Raise the backs of your hands by extending your wrists as far as is comfortable, then pause briefly without lifting the forearms.
  6. Lower slowly to the starting position and repeat. Keep the movement at the wrists and stop if you feel sharp wrist pain.
Muscle Group
Forearm Extensors
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a light load. The wrist extensors are small muscles; excessive weight commonly causes swinging or elbow movement.
  2. Keep the forearms fixed. If the elbows lift or the shoulders pull back, reduce the load and reset your support.
  3. Control both directions. Lift smoothly and lower slowly rather than letting the cable pull the wrists down.
  4. Use a comfortable range. Do not force end-range wrist flexion or extension, especially if the wrists feel irritated.
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