Forearms exercise · cable
Cable Reverse Wrist Curl
The cable reverse wrist curl is a cable exercise that targets the forearms, with the forearms and wrists assisting.
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the forearms. The forearms and wrists work as secondary muscles. See all forearm exercises or every cable exercise.
