Cable Standing Wrist Reverse Curl exercise animation (Männlich)

Cable Standing Wrist Reverse Curl

Zielmuskel
—
Equipment
Cable
Körperregion
Forearms
Typ
Strength

The cable standing wrist reverse curl is a forearm isolation exercise that trains the wrist and forearm extensors on the back of the lower arm. Using an overhand grip on a cable, you flex only at the wrists against constant tension, making it a useful accessory for building grip strength, wrist stability, and balanced forearm development.

Cable Standing Wrist Reverse Curl: So führst du sie aus

  1. 1Attach a straight bar to a low cable pulley and grip it with an overhand (palms-down) grip, hands roughly shoulder-width apart.
  2. 2Stand facing the machine and rest your forearms on your thighs or a flat surface so your wrists hang just past the edge, palms facing down.
  3. 3Let the bar pull your wrists down into a stretch, keeping your forearms still and fully supported.
  4. 4Curl the bar upward by extending only your wrists, raising the backs of your hands toward your forearms.
  5. 5Squeeze the forearm extensors briefly at the top of the movement.
  6. 6Lower the bar under control back to the stretched starting position without letting your forearms lift off their support.
  7. 7Complete your reps, then return the bar to the machine with control.

Technik-Tipps

  • Keep your forearms pinned to your thighs or the bench so the work stays in the wrists, not the elbows or shoulders.
  • Use a full range of motion — let the wrists drop fully at the bottom and lift fully at the top for a complete stretch and contraction.
  • Move slowly and deliberately; the forearm extensors respond well to controlled tempo rather than heavy, swung loads.
  • Start light, as the extensors are smaller and weaker than the wrist flexors and fatigue quickly.

Häufige Fehler

  • Letting the forearms lift off their support, which turns the movement into a curl and removes tension from the target extensors.
  • Using too much weight and swinging the bar, which shifts the load away from the wrists and risks straining the wrist joint.
  • Cutting the range of motion short, which limits the stretch and contraction and reduces the training effect on the forearms.
  • Gripping the bar too tightly throughout, which fatigues the flexors and detracts from working the extensors.

Häufig gestellte Fragen

What muscles does the cable standing wrist reverse curl work?

It targets the wrist and forearm extensors — the muscles on the back of the forearm that pull the backs of your hands toward your forearms. Training them helps balance the larger wrist flexors and supports grip and wrist stability.

What is the difference between a wrist curl and a reverse wrist curl?

A standard wrist curl uses an underhand (palms-up) grip and works the forearm flexors, while the reverse wrist curl uses an overhand (palms-down) grip and works the forearm extensors on the back of the forearm.

How many sets and reps should I do?

The forearm extensors are small and respond well to higher reps. Two to three sets of 12 to 20 controlled reps is a sensible default, using a light weight and a full range of motion.

Why should I keep my forearms supported during the movement?

Resting your forearms on your thighs or a bench isolates the wrists so only they move. If the forearms lift, the elbows and shoulders take over and tension leaves the extensors you are trying to train.

Ähnliche Übungen