Male

Cable Standing Back Wrist Curl

Muscles involved

Building strength and size in your forearms requires patience and a methodical progression when performing the Cable Standing Back Wrist Curl. To advance safely using this cable machine equipment, your best approach is starting with a light weight on the pulley so you can master the full range of motion without involving momentum. As your muscular endurance improves, increase the resistance step by step, concentrating on squeezing at the top of the wrist contraction rather than yanking the cable. Progress in this movement comes from consistent tension and flawless execution rather than heavy loads that ruin your technique, allowing your forearms to grow predictably over time.

How to do it

1. Sit in front of a low pulley machine with a straight bar. 2. Grip the bar with palms facing up and rest your forearms on your thighs. 3. Curl your wrists upward as you exhale. 4. Lower your wrists controllably to the starting position as you inhale.

Equipment required

Máquina

Polea

Muscles worked

Tips

- Firmly support your forearms on your thighs to isolate the movement. - Curl your wrists upward as much as possible for a full contraction. - Lower controllably, allowing your wrists to extend fully.