Instructions

1

Sit on the bench with your back against the backrest, feet flat on the ground. Position your legs under the leg extension machine with the knee pad aligned just above your knees. Grip the handles on either side of the bench for stability.

2

Adjust the machine so the pivot point aligns with your knee joint. Place your feet under the padded lever arm with toes pointing forward. Ensure your lower back remains in contact with the backrest throughout the movement.

3

Slowly extend your legs forward in a controlled manner, straightening the knees against resistance from the weight stack. Maintain a slight bend at the knee at full extension without locking out. Lower the weight back down by allowing your knees to bend, returning to the starting position with controlled tension.

4

Pull your feet back underneath you, driving your heels down and back toward the bench while contracting your hamstrings. Complete the leg curl motion by bringing the padded lever arm down toward your hamstrings. Squeeze the hamstrings at the bottom of the movement, then return to the starting position by extending the legs forward again.

PRIMARY MUSCLESHamstrings

SECONDARY MUSCLESGluteus Maximus, Erector Spinae, Adductor Magnus, Gastrocnemius

EQUIPMENTCable

DIFFICULTYBeginner

Overview

The Cable Reverse Wrist Curl is an incredibly effective Strength movement designed to fully engage the Hamstrings. By utilizing Cable, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Forearms development.

Benefits

Significantly enhances the structural integrity and power of the Hamstrings.
Improves overall Forearms stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Forearms injuries by reinforcing connective tissue strength.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Hamstrings.

Muscle Anatomy

The primary driver is the Hamstrings. However, the movement also recruits Gluteus Maximus, Erector Spinae, Adductor Magnus, Gastrocnemius to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Reverse Wrist Curl
Cable Cable Reverse Wrist Curl
Banded Cable Reverse Wrist Curl

Beginner Tips

If you are new to the Cable Reverse Wrist Curl, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Reverse Wrist Curl