Cable Standing Back Wrist Curl

Target muscle

Forearms

Also works

Biceps, brachialis

Equipment

Cable

Body part

Lower arms

How to do the cable standing back wrist curl

1. Stand facing a cable machine with your feet shoulder-width apart.
2. Hold the cable handle with an overhand grip, palms facing down.
3. Keep your arms straight and your elbows close to your sides.
4. Slowly curl your wrists upward, bringing the cable handle towards your body.
5. Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
6. 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 biceps and brachialis work as secondary muscles. See all forearm exercises or every cable exercise.