Cable Standing Wrist Reverse Curl

Instructions

1
Stand upright facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged. Position yourself so the cable attachment is at elbow height.
2
Grasp the cable handle with an underhand grip (palms facing forward), arms extended downward at your sides with a slight bend in the elbows. Keep shoulders relaxed and back.
3
Slowly lower the handle by extending your arms downward against the cable resistance, allowing the weight to pull your arms into an extended position. Maintain control throughout the lowering phase, keeping elbows close to your body.
4
Curl the handle back up by flexing your biceps, driving your elbows to bend and bringing your hands toward your shoulders. Squeeze the biceps at the top of the movement, then return to the starting position with control.
PRIMARY MUSCLESBiceps Brachii
SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid
EQUIPMENTCable
DIFFICULTYBeginner

Overview

Focusing on the Cable Standing Wrist Reverse Curl allows you to target the Biceps Brachii with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
  • Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
  • Reduces the likelihood of Forearms injuries by reinforcing connective tissue strength.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Biceps Brachii.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Cable.

Exercise Variations

  • Dumbbell Cable Standing Wrist Reverse Curl
  • Cable Cable Standing Wrist Reverse Curl
  • Banded Cable Standing Wrist Reverse Curl

Beginner Tips

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

Frequently Asked Questions