Cable Standing Back Wrist Curl

Muscles worked

Setup

1. Set a cable pulley to the lowest setting and attach a straight bar or EZ-bar.
2. Stand facing away from the cable machine with your feet shoulder-width apart.
3. Reach behind your glutes and grasp the bar with a shoulder-width, overhand grip (palms facing away from your body).
4. Step forward slightly to create tension on the cable and stand tall with your shoulders pinned back.

How to do it

1. Exhale and curl the bar upward by flexing your wrists, bringing your palms toward your forearms while keeping your arms fully extended.
2. Squeeze your forearms hard at the top of the movement for a one-second pause.
3. Inhale and slowly lower the bar back to the starting position by extending your wrists.
4. Maintain a controlled 2-1-2-0 tempo, ensuring the cable remains under tension throughout the set.

Form checklist

• Keep your elbows locked and arms stationary; only the wrists should move.
• Maintain a proud chest and avoid shrugging your shoulders to lift the weight.
• Ensure your grip is secure but allow the wrists to move through their full range of motion.
• Keep your core engaged to prevent your torso from swaying.

Pro tips

• At the bottom of the movement, allow the bar to roll slightly down toward your fingertips to maximize the stretch on the flexors.
• Focus on the mind-muscle connection by imagining you are trying to touch your inner wrists to your forearms.

Make it harder

• Incorporate a 3-second isometric hold at the peak of the contraction on every rep.
• Perform a mechanical drop set by immediately turning around and performing standard cable wrist curls once you reach failure.

Frequently asked

What muscles does the cable standing back wrist curl work?

The cable standing back wrist curl primarily targets the forearms.

What equipment do you need for the cable standing back wrist curl?

The cable standing back wrist curl uses cable.

Is the cable standing back wrist curl good for beginners?

The cable standing back wrist curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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