10 Best Cable Reverse Wrist Curl Alternatives for Forearm Strength

The Cable Reverse Wrist Curl is done seated with a cable machine. Ranked closest by our scoring: the Seated Two-arm Palms-up Low-pulley Wrist Curl, the Cable Wrist Curl and the Seated Palms-down Barbell Wrist Curl.

Cable Reverse Wrist CurlWatch the Cable Reverse Wrist Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Reverse Wrist Curl

The steps for the Cable Reverse Wrist Curl itself, so you can judge how close each substitute below really is.

Forearms, with forearms, wrists · Cable · Beginner · Isolation

  1. Attach a cable to a low pulley and sit on a bench facing the cable machine.
  2. Grasp the cable handle with an overhand grip, palms facing down.
  3. Rest your forearms on your thighs, with your wrists hanging off the edge.
  4. Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
  5. Pause for a moment at the top, then inhale and slowly lower your wrists back down to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Cable Reverse Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable Reverse Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Seated Two-arm Palms-up Low-pulley Wrist Curl

    1. Seated Two-arm Palms-up Low-pulley Wrist Curl

    91% match

    Forearms · Beginner · Isolation

    It uses the same equipment and still works the forearms.

    • Cable
    How to perform it
    1. Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
    2. Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
    3. Now hold the handle with both hands, palms up, using a shoulder-width grip.
    4. Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
    5. Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
    6. Lower the bar as far as possible, while inhaling and keeping a tight grip.
    7. Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
    8. After a second contraction at the top go back to the starting position as you inhale.
    9. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Cable Reverse Wrist Curl
    • Primary muscle: forearms, the same as the Cable Reverse Wrist Curl
    • Equipment: a cable, the same as the Cable Reverse Wrist Curl
    • Body position: seated, the same as the Cable Reverse Wrist Curl
  3. Seated Palms-down Barbell Wrist Curl

    3. Seated Palms-down Barbell Wrist Curl

    85% match

    Forearms · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the forearms.

    • Barbell
    How to perform it
    1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
    2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
    3. Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
    4. Lower the bar as far as possible while inhaling and keeping a tight grip.
    5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Cable Reverse Wrist Curl
    • Primary muscle: forearms, the same as the Cable Reverse Wrist Curl
    • Equipment: free weights, not a cable
    • Body position: seated, the same as the Cable Reverse Wrist Curl
  4. Seated Dumbbell Palms-up Wrist Curl

    4. Seated Dumbbell Palms-up Wrist Curl

    82% match

    Forearms · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the forearms.

    • Dumbbell
    How to perform it
    1. Start out by placing two dumbbells on the floor in front of a flat bench.
    2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
    3. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
    4. Start out by curling your wrist upwards and exhaling.
    5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
    6. Repeat for the recommended amount of repetitions.
    7. When finished, simply lower the dumbbells to the floor.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Cable Reverse Wrist Curl
    • Primary muscle: forearms, the same as the Cable Reverse Wrist Curl
    • Equipment: free weights, not a cable
    • Body position: seated, the same as the Cable Reverse Wrist Curl
  7. Cable Standing Back Wrist CurlPlay demonstration

    7. Cable Standing Back Wrist Curl

    78% match

    Forearms · Beginner · Isolation

    It still works the forearms, through a different movement.

    • Cable
    How to perform it
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Hold the cable handle with an overhand grip, palms facing down.
    3. Keep your arms straight and your elbows close to your sides.
    4. Slowly curl your wrists upward, bringing the cable handle towards your body.
    5. Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: forearms, the same as the Cable Reverse Wrist Curl
    • Equipment: a cable, the same as the Cable Reverse Wrist Curl
    • Body position: standing, not seated

Cable Reverse Wrist Curl FAQ

What muscles does Cable Reverse Wrist Curl work?

It primarily targets wrist extensors, extensor carpi radialis longus and brevis, plus extensor carpi ulnaris and some finger extensors. Perform the movement with a pronated grip and isolated wrist extension to bias these muscles and limit contribution from wrist flexors or brachioradialis.

What is the best bodyweight alternative to Cable Reverse Wrist Curl?

True bodyweight isolation of wrist extensors is limited; the best practical option is an isometric reverse wrist hold. Sit with the back of your hands on a bench edge and push the dorsum of the hands into the bench, aiming to lift a small portion of bodyweight while keeping elbows fixed to load the extensors.

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