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 Modified Push Up To Lower Arms.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Reverse Wrist Curl

Cable Reverse Wrist CurlPlay demonstration
Primary muscle
Forearms
Equipment
Cable
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms, Wrists

How to perform Cable Reverse Wrist Curl
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Modified Push Up To Lower ArmsPlay demonstration

    1. Modified Push Up To Lower Arms

    45% match
    • Forearms
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the forearms with bodyweight alone.

    How to perform this exercise
    1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
    2. Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
    4. Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: forearms, the same as the Cable Reverse Wrist Curl
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not seated
    • Balance: harder to stay steady on than the Cable Reverse Wrist Curl
  2. Hanging Leg RaisePlay demonstration

    2. Hanging Leg Raise

    38% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the abs rather than the forearms.

    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Reverse Wrist Curl
  3. Hanging Straight Leg Hip RaisePlay demonstration

    3. Hanging Straight Leg Hip Raise

    38% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Reverse Wrist Curl
  4. Hanging Straight Leg RaisePlay demonstration

    4. Hanging Straight Leg Raise

    38% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Reverse Wrist Curl
  5. Hanging Leg Hip RaisePlay demonstration

    5. Hanging Leg Hip Raise

    38% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Reverse Wrist Curl
  6. Captains Chair Straight Leg RaisePlay demonstration

    6. Captains Chair Straight Leg Raise

    38% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
    2. Keep your upper body stable and your back straight.
    3. Engage your abs and lift your legs up in front of you, keeping them straight.
    4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
  7. Bench Dip On FloorPlay demonstration

    7. Bench Dip On Floor

    38% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the triceps rather than the forearms.

    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not forearms
    • Equipment: bodyweight only, not a cable
    • Body position: seated, the same as the Cable Reverse Wrist Curl
    • Balance: harder to stay steady on than the Cable Reverse Wrist Curl
  8. Bench Dip (Knees Bent)Play demonstration

    8. Bench Dip (Knees Bent)

    37% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, not forearms
    • Equipment: bodyweight only, not a cable
    • Body position: seated, the same as the Cable Reverse Wrist Curl
    • Balance: harder to stay steady on than the Cable Reverse Wrist Curl
  9. Decline Sit-upPlay demonstration

    9. Decline Sit-up

    37% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not seated
  10. Hanging PikePlay demonstration

    10. Hanging Pike

    37% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up towards the bar, keeping them straight.
    3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
    4. Hold the position for a moment, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Reverse Wrist Curl

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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