Cable reverse wrist curl muscles worked. Grasp a dumbbell with an overhand grip (i.
Cable reverse wrist curl muscles worked This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. They help in the gym, allowing you to perform better on deadlifts, pull ups, rows, and the Preacher Curl Machine, they make your physique look better, and they also provide a lot of functional benefits. The Cable Standing Wrist Reverse Curl is an effective exercise designed to enhance forearm strength and muscular endurance. With a tight core and shoulders pulled back, curl just your wrists upwards, keeping arms locked by your sides. Utilizing a cable machine, this exercise focuses on your wrist flexors and extensors, making it a must-have in any strength training routine. See how the exercise is performed, the proper technique, and which muscles are worked. So, It is an isolation exercise. Some other muscles are worked or stabilizer muscles, including your wrist extenders and rectus abdominis. Discover the proper form, the mistakes to avoid, and the many benefits. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. May 20, 2025 · EZ Bar reverse curl uses an overhead grip, which can be your secret weapon in your quest to build bigger and stronger upper and lower arms. Learn how to do Cable Wrist Curl exercise properly. Aug 28, 2024 · Quick summary The reverse wrist curl is a lesser-known yet powerful exercise that targets the muscles responsible for gripping, wrist extension, and overall forearm strength. Lower your hands towards the floor, and let the barbell roll out in your fingers. Build stronger, more defined arms with the 20 best biceps, triceps, and forearm exercises. The cable provides resistance throughout the movement, making it a challenging exercise for building grip strength and forearm size. While often overshadowed by traditional bicep curls, mastering the reverse curl technique can unlock a whole new level of forearm development. You can add wrist curls in and they will help, but I wouldnt focus on them too much. It primarily targets the forearm muscles, particularly the brachioradialis and wrist extensors. Lower your hand towards the floor, and let the dumbbell roll out in your fingers. To target this forearm muscle, lifters should use a reverse curl grip with a barbell, dumbbells, or any other applicable reverse curl variation. This causes other muscle groups to be recruited, altering the mechanics of the exercise. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. palms down) and rest your forearms on either the bench or your knees. May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. But don’t underestimate its simplicity. The deltoids and trapezius muscles are also active, but only for stabilization. Although this exercise puts a large amount of strain on the wrists, it also happens to be a great wrist strengthening exercise. Reverse cable curls Read our dumbbell reverse wrist curl guide. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. Jan 13, 2024 · The Cable Reverse Wrist Curl is a powerful move targeting the forearm extensor muscles. Unlike traditional wrist curls, which focus on the flexor muscles, reverse wrist curls isolate the extensors, enhancing grip strength, wrist stability, and overall forearm endurance. (1 , 2 , 3 ) In other words, performing reverse curls could improve your grip strength, allowing you to hold onto more weight while training and handle everyday tasks more easily. REVERSE CURLS: MUSCLES WORKED Let’s talk about one of the most underrated muscles in your arm and the primary muscle that the Reverse Curl targets: the brachioradialis. In the image below, you can see the Nov 26, 2024 · The hammer curl works just about all of the same muscles as the reverse biceps curl. The cable reverse wrist curl is an effective exercise designed to target the wrist extensors of the forearm. This variation works to activate biceps muscles, 4 allowing you to develop strength and exercise confidence. Jun 20, 2025 · We’ve all heard of the concentration, hammer, and preacher curl, but what about the Reverse Biceps Curl? Although often overlooked, the reverse curl is fantastic for developing the arms. So, are you ready to add the reverse bicep curl into your training regimen? Here’s everything you need to know. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. You really feel it in your wrist extensors the most. Improve your forearm strength and balance with proper form, set and rep guide and tips. Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. Giving the brachioradialis muscle in the lower arm special attention should yield hypertrophic gains and aesthetic benefits too. Targets the forearm flexors, improving grip strength and forearm muscle development. I’ve found it to be a good forearm exercise as it provides continuous tension Read our cable reverse curl guide. Cable Reverse Grip Pulls: Use a straight bar with a reverse grip to enhance brachioradialis and grip strength. Learn to perform the Cable Standing Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. By targeting the muscles in your forearms and wrists, this exercise helps to strengthen your grip and increase your overall strength. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Train both with barbell reverse curls! Dec 30, 2023 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. This move mainly targets the brachioradialis and forearms, making it great for building grip strength and balanced arm development. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Aug 25, 2023 · Barbell wrist curls are a weighted exercise where you hold a bar in an underhand grip and curl using your wrists. Forearms The forearm muscles occupy the space between the wrists and elbow. Oct 24, 2024 · Unlike traditional curls, in which your biceps shoulder the brunt of the work, reverse curls attack your brachioradialis, the muscle on the front of your forearm. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. The main difference involves how you position your wrists and what equipment you work with. By using a cable machine, this exercise allows for constant tension throughout the movement, promoting strength and stability in the wrists. Follow our step-by-step instructions and tips. I used to use them a lot. Jan 8, 2022 · Discover how to perform a cable wrist curl and its many variations with perfect form. However, for wrist safety, avoid going very heavy. Strengthening the muscles involved in wrist extension can help alleviate pressure on the median nerve, potentially reducing the risk of carpal tunnel syndrome. Learn how to do Cable Reverse Wrist Curl with step-by-step instructions, video demonstrations, and details on the muscles worked. Resistance Band Tricep Kickbacks target the triceps, while Reverse Grip Cable Curls target the biceps. io, the fitness encyclopedia and workout search engine. Reverse wrist curls allow for isolation of the outer forearm muscles. This group of muscles includes the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor carpi ulnaris. This exercise involves standing with a cable machine and using a wrist curl motion to work the muscles in the forearms and wrists. I did reverse curls for a while using a bar and a cable machine. Oct 9, 2021 · Reverse curls are a powerful exercise that specifically targets the muscles of the forearms, helping you develop strength, size, and definition. Add these wrist curl variations to your workout routine to reap the benefits. If you'd like to know more about how this exercise can be incorporated into your program contact us The primary muscles worked in the bodyweight reverse wrist curl are the wrist extensors. Read our cable reverse wrist curl guide. Commentary Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Sep 24, 2016 · Behind-The-Back Reverse Wrist Curls – Standing, with barbell behind the back, overhanded grip, moving wrist up and down in same motion. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Commentary Barbell wrist curls train the muscles in the forearm that flexes (bends) the wrist Reverse wrist curls work the opposing muscles in the forearm to create balanced muscle development. Learn how to do this exercise, the muscles worked, and the main benefits. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. ” Training with the cable machine is pretty much the same as other forearm curls: just hold the triceps grip (preferably underhand) and lift and lower the weight by moving your wrists. However, the cable reverse wrist curl balances this by targeting the extensor muscles. Jun 7, 2022 · Reverse Cable Curls Cable Zottman Curls (Pronation & Supination) Cable Static Hold Here’s our definitive list of the best cable forearm exercises based on safety, effectiveness, and efficiency! Cable Wrist Curls Benefits of cable wrist curls Since we are highlighting forearm training, it’s only right that we start with cable wrist curls! Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. Aug 26, 2025 · Build better arms with the Reverse Curl. Learn how to do a Cable Reverse Wrist Curl properly with Myworkouts. Mistakes to Avoid A common mistake related to behind-the-back wrist curls is using a partial range of motion. Aug 11, 2024 · Do wrist curls and reverse curls in a super set. Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. 6 days ago · Popular Cable Exercises Cable Wrist Curls: Attach a handle to the low pulley, and curl your wrist upward while keeping the forearm stable. Oct 26, 2024 · The Barbell Reverse Wrist Curl is a highly effective exercise for developing forearm strength and enhancing grip power. How to Do Dumbbell Wrist Curls Grab a dumbbell with an underhand grip and rest your forearm against your thigh, or alternatively against a bench. This is one exercise from our extensive exercise library. This is the muscle that runs from your humerus down to the thumb side of your forearm, and it’s essential when it comes to building grip strength and overall forearm size. A huge benefit of doing reverse cable curls is the constant tension you place on your muscles. Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. Learn to perform the Cable Curl (Reverse Grip) with key instructions, muscle groups worked, required equipment, and essential details. Seated Reverse Grip Cable Wrist Curl Instructions Set up for the exercise by getting a flat or adjustable bench and placing it facing a low pulley cable machine. But there's no reason you shouldn't do all three. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. hammer curls: Which is better? Equipment to use for reverse curls How to perform the reverse barbell curl and mistakes to avoid Benefits of the reverse bicep curl Best reverse curl variations, alternatives, and programming tips Sample biceps workout Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Resistance Band Tricep Kickbacks and Reverse Grip Cable Curls are complementary exercises that work opposing muscle groups. Unlike free weights that get influenced by gravity, the cable machine offers the same resistance level from start to finish, making your muscles work extra hard. Combine with other exercises: Consider combining reverse wrist curls with other exercises that target the forearms and wrists, such as traditional wrist curls and forearm curls. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. Aug 11, 2024 · For many, the forearm muscles, like those bastard calves need real convincing to get growing, which is where the band reverse wrist curl comes in. . Doing so is particularly beneficial for wrist curl exercises because many people struggle to form a good mind-muscle connection with their forearms. Read our dumbbell standing wrist curl guide. Reverse Barbell Curl Benefits It not just helps in developing an […] Master the dumbbell reverse curl with our 2025 guide. com 2 days ago · Reverse wrist curls are a targeted exercise designed to strengthen the muscles of the forearm, specifically the extensor muscles responsible for lifting the wrist and fingers backward. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. You may do reverse curls using free weights, resistance bands, or even a cable machine. It activates and develops prominent muscles, including the brachialis of your upper arm and the brachioradialis of your forearm. May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. Reverse the motion by closing your grip and bending your wrist upwards. Learn how to do it and more. Cable Wrist Curls are a fantastic exercise for not only strengthening your forearms but also your fingers and wrists. Read our barbell reverse wrist curl guide. The cable standing wrist reverse curl is an effective exercise designed to target and strengthen the forearm muscles. These isolation exercises target both wrist Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Adjust the weight to challenge your muscles while maintaining controlled movements. Using your wrists alone (i. Perfect for the gym. Using a band offers some unique advantages over weights and cables. But here’s the kicker—it doesn’t even cross WRIST CURLS: MUSCLES WORKED When it comes to forearm training, mastering the mind-to-muscle connection is key for getting the most out of wrist curl exercises. wrist motion alone), curl the weight upward, exhaling throughout the movement. This exercise is The cable reverse wrist curl is a great exercise to improve grip strength for other exercises like deadlifts or pull-ups. Moreover, the wrist curl Jun 5, 2024 · A cable wrist curl is an exercise that primarily targets the forearm (flexor muscles), fingers, and wrists. Incorporate into upper body workouts: Reverse wrist curls can be seamlessly integrated into your upper body workouts, enhancing overall upper body strength and endurance. Muscles Targeted Primary Muscles: Brachioradialis and brachialis. The cable setup allows for a controlled full range of motion, ensuring these muscles remain active and properly challenged. Instructions for the cable curl with bar exercise. Machine-Based Wrist Curls – Cable and certain lever machines allow you to perform reverse wrist curls. Another great exercises to pair the reverse curl with is the standard biceps curl or even a triceps exercise such as the cable pushdown. Nov 19, 2022 · What is the reverse curl? What muscles do reverse curls work? Reverse curls vs. Reverse Cable Wrist Curls: Same setup, but palms face downward to target extensors. It engages the biceps and forearms and helps with wrist stability and grip strength. Additionally, you may choose to perform this biceps exercise standing or seated. Dec 30, 2024 · A: Besides forearm cable curls, other effective exercises include wrist curls (with dumbbells or a barbell), reverse wrist curls, farmer’s walks, and grip-specific exercises like deadlifts and pull-ups. They are grip muscles that have two components – anterior (flexor) and posterior (extensors) consisting of twenty muscles that contribute to movement of the arms May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. By utilizing a cable machine, this exercise allows for constant tension throughout the range of motion, making it a superior choice for isolating Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. Reverse wrist curls work the opposing muscles in the forearm to create balanced muscle development. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. Most forearm exercises, such as wrist curls, focus on the flexor muscles (front of the forearm). Additionally, other muscles come into play as secondary stabilizers during the reveres grip cable curl: Biceps Brachii, Brachialis, Some other muscles worked or played stabilizer roles, including wrist Extensors, flexors, and core muscles. I feel like my forearms gained some size, especially near the elbow. Conversely, reverse wrist curls work several wrist extensor muscles in the posterior forearm, like the extensor carpi radialis longus, radialis brevis, and carpi ulnaris. That’s why it’s often called “wrist curls. We would like to show you a description here but the site won’t allow us. Sep 23, 2023 · The reverse barbell curl, a variation of the traditional barbell curl, is one of the most effective strength gaining exercises targeting your wrists and biceps. Reverse the motion by closing your grip and bending your wrists upwards. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. Includes a 4-week workout plan, form tips, and advice to maximize grip strength. To perform a reverse wrist curl or wrist extension, position yourself in the same way as for a regular wrist curl. Evidence-based training tips for maximum strength, size, and muscle growth. By targeting the extensor muscles along the back of your forearms, this movement contributes to balanced arm development and supports overall upper body strength. Secondary Muscles: Biceps brachii (less engagement Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. I’ve used it May 10, 2022 · The best guide to wrist curls. Set up for the exercise by attaching a straight or EZ bar to the lower pulley cable and selecting the weight you want to use on the stack. Your hands should be at hip level, palms facing down. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. Oct 13, 2024 · Learn Reverse Cable Curl to target your brachialis and forearm muscles for improved strength and arm definition. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. It is a beginner-friendly exercise that effectively strengthens grip and improves forearm size and endurance. Jun 7, 2024 · Perform reverse curls using an EZ curl bar for wrist comfort. Feb 25, 2025 · Discover 7 practical cable forearm exercises for massive muscles. The deltoids and See full list on hortonbarbell. It involves using a cable machine to perform wrist curls in both directions, with the goal of strengthening the muscles in the wrists and improving grip strength. Focus on squeezing Dec 23, 2021 · Most cable curl variations work the bicep muscles at the expense of equally important lower arm muscles like the brachioradialis. As such, we have an entire population of lifters with gigantic upper arms and toothpick forearms. The reverse grip cable curl hits the forearms and the biceps. e. Using a cable machine adds a consistent resistance throughout the movement, providing a more effective workout than free weights. Whether you’re performing a Regular Wrist Curl, Reverse Wrist Curl, or Wrist Extension, focusing on your wrist flexors and forearm muscles ensures proper engagement and maximizes results. Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Much like the above, this forearm muscle also assists in the pronation wrist to engage in a palms to the floor movement. How to Do Barbell Wrist Curls Grab a barbell with an underhand grip and rest your forearms against your thighs, or alternatively against a bench. bicep curls vs. Exercises like cable wrist curls, reverse wrist curls, and rope forearm pulls help improve grip strength, endurance, and overall muscle definition. Here's how to do the exercise, who should add them to workouts, and more. Grasp a dumbbell with an overhand grip (i. The cable reverse curl helps build wrist stability by forcing the wrist stabilizer muscles to engage throughout the movement. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. Feb 14, 2025 · What are Reverse Curls? Reverse curls are another powerful arm exercise, but they emphasize different muscles compared to traditional bicep curls. This movement primarily targets the wrist extensors, which are crucial for grip strength and overall upper body functionality. Reply reply SirVanderhoot • Behind the Back Cable Wrist Curls is an isolation exercise that primarily targets the forearm flexors, the muscles responsible for wrist and finger flexion. To get started, stand facing the cable machine with your feet shoulder-width apart and grasp the bar with an overhand grip. Jun 6, 2024 · Cable Reverse wrist curls are similar to regular wrist curls but with a reversed hand position. Jul 23, 2024 · Cable Reverse Curl Muscles Worked The cable reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. He's half right. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. Though you might not see it often, cable Aug 13, 2023 · The wrist curl exercise involves multiple wrist flexor muscles located in the anterior compartment of the forearm, such as the flexor carpus radialis, carpus ulnaris, and palmaris longus. But if you’re not gifted with arms like Arnold, you can still make your physique stand out by focusing on the areas that most people neglect. By adding a pause, you learn how to activate the muscles in your forearms. Aug 11, 2024 · The barbell wrist curl is a common exercise for building the forearm muscles. I am currently taking a break from them because they seemed to aggravate tendinitis in my medial elbow Nov 27, 2024 · If you like to lift weights, you need to train your wrists. Plus, don't miss the full workout if you want to make some gains! Sep 4, 2024 · Reverse Curl Muscles Worked The reverse curl primarily muscle worked the Brachialis, Brachioradialis and Biceps Brachii. Nov 11, 2019 · Use the cable reverse wrist curl to overload your wrist extensors and build your forearms. May 28, 2024 · Learn how to perform Dumbbell Reverse Wrist Curls to strengthen your forearm extensors and improve grip strength with proper form and tips. Aug 11, 2024 · Muscles Worked The cable wrist curl is an isolation curl that works the forearm muscles. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. It’s a low-impact exercise that most Learn the best bicep cable workouts and exercises using the cable machine to help build bigger and stronger biceps. Aug 9, 2024 · Pronator Quadratus (Palm Down Muscle) This small muscle is located in the forearm. Cable wrist curls are a simple yet effective way to build bigger and stronger forearms, improve grip and wrist strength, and enhance weight-lifting capability. Here’s a brief description of the anatomy of the forearm muscles. A cable machine offers a constant tension throughout the The cable wrist curl is an exercise that targets the wrist flexors and extensors. This isolates the forearm muscles, and is regarded as one of the most effective ways of training the wrist flexors. fvnxw tuqj eaclhbpf sgvyt jxac wcseny wjohztc iulmnb yoasdv drmfhf ptzos xcjkg pkmlex wcksx fkdya