Behind The Back Wrist Curl (Cable)
Forearm extension exercise performed with a cable handle held behind the back, targeting the wrist extensors and upper forearms.
Instructions
- Stand facing away from a cable machine with one end set at waist height.
- Reach behind your back and grasp the handle with one hand, palm facing backward.
- Keep your elbow stationary and your arm relaxed at your side.
- Extend your wrist by curling your hand upward against the cable resistance.
- Achieve full wrist extension at the top of the movement.
- Lower your hand back to the starting position in a controlled manner.
Tips
- Isolate the wrist movement; do not allow your elbow or arm to move.
- Use lighter weight to emphasize control and proper form in the forearms.
- This exercise is excellent for building forearm endurance and grip strength.
- Maintain consistent tension on the wrist extensors throughout the movement.
- Perform this exercise for moderate to high rep ranges (12-20 reps).
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps | Weight | |
|---|---|---|---|---|
| Male | Female | |||
| Gain strength | 3 | 15 reps | 10 kg | 7.5 kg |
| Build muscle | 3 | 18 reps | 10 kg | 7.5 kg |
| Build endurance | 3 | 25 reps | 7.5 kg | 5 kg |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Palms-Down Dumbbell Wrist Curl Over A Bench
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Reverse Wrist Curl (Barbell)
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Wrist Rotation (Dumbbell)
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