Cable Standing Back Wrist Curl
Complete guide to Cable Standing Back Wrist Curl. Learn proper form, technique, and execution. Targets Forearms — Wrist Flexors. Requires cable. Step-by-step instructions and expert tips.
How to Perform Cable Standing Back Wrist Curl
Attach a straight bar to the low pulley of a cable machine and grab it with an overhand grip.
Stand facing away from the machine with the bar behind you and your arms hanging straight down.
Engage your abs and take a breath.
Curl your wrists upward by flexing them, squeezing your forearms at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |