Instructions

1

Stand facing away from the cable machine with feet shoulder-width apart. Grasp the rope handle with both hands, positioning it at chest height. Keep your core engaged and back straight.

2

Hold the rope handle with a neutral grip (palms facing each other), elbows bent at approximately 90 degrees and positioned close to your body. Ensure your upper arms remain stationary throughout the movement.

3

Slowly bend your elbows and allow the weight to pull your hands back toward your body, bringing the handle closer to your head and upper back. Maintain control and do not let momentum drive the movement.

4

Press the handle away from your body by extending your elbows, pushing through your triceps until your arms are nearly fully extended. Squeeze the triceps at the top of the movement, then slowly return to the starting position with control.

PRIMARY MUSCLESTriceps Brachii

SECONDARY MUSCLESPectoralis Major, Anterior Deltoid, Latissimus Dorsi

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Cable Standing Back Wrist Curl because it challenges the Triceps Brachii through a dynamic range of motion. By relying on Cable, it reinforces proper movement patterns and builds robust strength in the Forearms region.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Forearms stability and proprioception during heavy loads.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Forearms injuries by reinforcing connective tissue strength.

Pro Tips

If you feel this primarily in your joints rather than the Triceps Brachii, instantly lower the weight and readjust your Cable setup.

Muscle Anatomy

The primary driver is the Triceps Brachii. However, the movement also recruits Pectoralis Major, Anterior Deltoid, Latissimus Dorsi to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Standing Back Wrist Curl
Cable Cable Standing Back Wrist Curl
Banded Cable Standing Back Wrist Curl

Beginner Tips

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

Cable Standing Back Wrist Curl