Reverse Grip Seated Cable Wrist Curl

Key Takeaways

Looking to pump those forearms with an exercise you might not have heard of before? Let’s dive into the world of the Reverse Grip Seated Cable Wrist Curl. Not only does this exercise target your forearms, but it also offers a change of pace from the routine exercises you might be accustomed to. It’s beginner-friendly, and we’ve got the perfect guide for you! Boost your motivation, understand the moves, and let’s get curling!

What is the Reverse Grip Seated Cable Wrist Curl?

When we talk about the Reverse Grip Seated Cable Wrist Curl, we’re referring to an exercise that primarily focuses on your forearms. Want to level up your grip strength? This is the move. The inclusion of the cable machine provides a consistent tension, making your muscles work throughout the movement. Plus, with variants like the Cable Wrist Curl and the Palm Down Wrist Curl, it’s all about variation and targeting the forearm muscles from different angles.

The Step-by-Step Guide

Alright, champ. Here’s how to master the Reverse Grip Seated Cable Wrist Curl, even if you’re a complete newbie:

  1. Setup: Begin by sitting down at a cable station with a straight bar attachment set at the lowest position.
  2. Grip: Hold the bar with your palms facing upwards. This is what makes it a reverse grip.
  3. Position: With your feet firmly on the ground, lean slightly forward. Rest your wrists just past your knees, allowing your hands and the bar to hang.
  4. Execution: Curl your wrists upwards, pulling the cable as you go. Feel the tension in your forearms.
  5. Control: Slowly return to the starting position. No jerky movements!
  6. Repetition: Aim for 3 sets of 10-15 reps. And remember, it’s not about how much weight you use, but how well you perform each rep.

Pro Tips to Keep in Mind

Want to ace the Reverse Grip Seated Cable Wrist Curl? Consider these golden nuggets:

  1. Mind Your Grip: The grip is crucial. Ensure it’s secure, but not too tight to hinder movement.
  2. Consistent Tension: The magic of the Cable Wrist Curl lies in the constant tension. So, keep it steady throughout.
  3. Palm Down Variation: After mastering the reverse grip, try the Palm Down Wrist Curl. It’s a great way to introduce variety and challenge those muscles differently.
  4. Focus on Form: As with all exercises, form is key. Don’t rush; quality over quantity.
  5. Start Light: If you’re new, begin with a manageable weight. Gradually increase as your strength and confidence grow.

Why AH7 Recommends This Exercise

At AH7, our mission is to provide exercises that are not only effective but also diverse. The Reverse Grip Seated Cable Wrist Curl ticks all the boxes. It’s a versatile move that can be incorporated into various fitness routines, whether you’re a gym newbie or a seasoned veteran.


1. What’s the main benefit of the Reverse Grip Seated Cable Wrist Curl?

It primarily targets and strengthens the forearms.

2. How is the Palm Down Wrist Curl different?

The Palm Down version challenges the forearms differently, with your palms facing downwards during the curl.

3. Can beginners try this exercise?

Absolutely! Just start with a light weight and focus on your form.

4. Is it better than dumbbell wrist curls?

Not necessarily better, but the cable provides consistent tension throughout the move, making it unique.

5. How often should I perform this exercise?

2-3 times a week, allowing adequate rest days, is a good starting point.

6. Why is my grip important?

A proper grip ensures you’re targeting the right muscles and prevents unwanted strain.

7. Can I do this at home?

If you have a cable machine, yes! If not, there are alternative dumbbell exercises.

8. Is it essential to include in my routine?

While it’s beneficial, it’s always good to have a mix of exercises for comprehensive forearm development.

9. I feel a strain in my wrists. What should I do?

Stop immediately. Review your form or consult a fitness expert.

10. What other exercises complement the Reverse Grip Seated Cable Wrist Curl?

Hammer curls and farmer’s walks are great complementary exercises for overall forearm and grip strength.

Get those forearms in top shape and dive into a world of strength and confidence. Remember, every rep counts!

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