Dumbbell Reverse Grip Wrist Curl Single Arm
Forearms·Dumbbells·Advanced
Cable Behind the Back Wrist Curl
The cable behind the back wrist curl is a forearm isolation exercise that places the wrist flexors under continuous tension from the cable. Holding the handle behind the body shifts the line of pull and emphasizes the forearm flexors through a full range of motion.
Category
Strength
Difficulty
Beginner
Movement
Isolation
Bodyweight
No
Sculpt
How to
How to do the Cable Behind the Back Wrist Curl
- 01
Stand with your back to a low cable pulley fitted with a straight bar attachment.
- 02
Reach back and grasp the bar with an underhand (palms-facing-back) grip, hands shoulder-width apart.
- 03
Stand tall with arms straight and the bar resting behind your thighs.
- 04
Curl the bar upward by flexing your wrists, keeping the elbows locked at your sides.
- 05
Squeeze your forearms at the top of the movement.
- 06
Slowly lower the bar back to full wrist extension.
- 07
Repeat for the desired number of repetitions.
Performance tips
Cues that matter
- Keep the motion isolated at the wrist — the forearms and elbows should not move.
- Use a slow tempo and controlled contractions rather than heavy weight.
- Allow the bar to roll toward your fingertips at the bottom for a fuller stretch.
Common questions
Frequently asked
What muscles does the Cable Behind the Back Wrist Curl work?
The Cable Behind the Back Wrist Curl primarily targets the Forearms.
Is the Cable Behind the Back Wrist Curl a compound or isolation exercise?
The Cable Behind the Back Wrist Curl is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Cable Behind the Back Wrist Curl?
You need the following equipment: Cable Machine, Straight Bar.
What difficulty level is the Cable Behind the Back Wrist Curl?
The Cable Behind the Back Wrist Curl is rated as beginner difficulty. It is suitable for those new to resistance training.
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