Cable Reverse Wrist Curl

Cable Reverse Wrist Curl: So führst du sie aus

1. 1Attach a straight bar to a low cable pulley and select a light weight.
2. 2Kneel or sit beside a flat bench and rest your forearms on the pad with your palms facing down, wrists and hands hanging just past the edge.
3. 3Take an overhand (pronated) grip on the bar, hands roughly shoulder-width apart, and let your wrists drop so the bar pulls them into flexion.
4. 4Keeping your forearms pressed flat against the bench, extend your wrists to curl the bar upward as high as it will comfortably go.
5. 5Squeeze the wrist extensors at the top for a brief pause without lifting your forearms off the pad.
6. 6Lower the bar under control until your wrists are fully bent and you feel a stretch along the top of your forearms.
7. 7Complete your reps, then guide the bar back to the pulley and release the weight under control.

Technik-Tipps

• Move only at the wrists — keep your forearms anchored to the bench so the extensors do the work and nothing swings.
• Use a slow, controlled tempo in both directions; the cable keeps tension on the muscle through the whole rep, so there is no need to rush.
• Start lighter than you expect — the wrist extensors are small and fatigue quickly, and clean range of motion matters more than load.
• Pause briefly at the top of each rep to maximize the contraction in the extensors before lowering.

Häufige Fehler

• Using too much weight, which forces you to swing the forearms or shorten the range and shifts the work away from the wrist extensors.
• Lifting the forearms off the bench, which turns the movement into a partial curl and removes the isolation that makes this exercise effective.
• Bouncing out of the bottom instead of controlling the stretch, which strains the wrist and reduces tension on the target muscle.
• Cutting the range short at the top, so the extensors never fully contract and you lose much of the exercise's benefit.

Häufig gestellte Fragen