10 Best Cable Standing Back Wrist Curl Alternatives for Home & Gym

Ranked Cable Standing Back Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable Standing Back 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

   Play demonstration

   1. Barbell Standing Back Wrist Curl

   86% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
   2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
   3. Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
   4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: curl, the same as the Cable Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Cable Standing Back Wrist Curl
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Standing Back Wrist Curl
2. Play demonstration

   2. Finger Curls

   84% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
   2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
   3. Slowly curl your fingers towards your palms, squeezing the barbell tightly.
   4. Hold the contraction for a moment, then slowly release your fingers back to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: curl, the same as the Cable Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Cable Standing Back Wrist Curl
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Standing Back Wrist Curl
   • Balance: harder to stay steady on than the Cable Standing Back Wrist Curl
3. Play demonstration

   3. Smith Standing Back Wrist Curl

   84% match

   • Forearms
   • Smith-machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Stand facing the smith machine with your feet shoulder-width apart.
   2. Grasp the barbell with an overhand grip, hands shoulder-width apart.
   3. Keep your back straight and your elbows close to your body.
   4. Slowly curl your wrists upwards, bringing the barbell towards your body.
   5. Pause for a moment at the top, then slowly lower the barbell back down 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

   • Movement: curl, the same as the Cable Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Cable Standing Back Wrist Curl
   • Equipment: a machine, not a cable
   • Body position: standing, the same as the Cable Standing Back Wrist Curl
4. Play demonstration

   4. Barbell Wrist Curl

   82% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
   2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
   3. Slowly curl the barbell up towards your forearms by flexing your wrists.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: curl, the same as the Cable Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Cable Standing Back Wrist Curl
   • Equipment: free weights, not a cable
   • Body position: seated, not standing
5. 

   5. Palms-up Barbell Wrist Curl Over A Bench

   82% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start out by placing a barbell on one side of a flat bench.
   2. Kneel down on both of your knees so that your body is facing the flat bench.
   3. Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
   4. Start out by curling your wrist upwards and exhaling.
   5. Slowly lower your wrists back down to the starting position while inhaling.
   6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   7. 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 Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Cable Standing Back Wrist Curl
   • Equipment: free weights, not a cable
   • Body position: seated, not standing
6. Play demonstration

   6. Cable Reverse Wrist Curl

   78% match

   • Forearms
   • Cable
   • Beginner
   • Isolation

   It still works the forearms, through a different movement.

   How to perform this exercise

   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.

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

   Why this matches

   • Primary muscle: forearms, the same as the Cable Standing Back Wrist Curl
   • Equipment: a cable, the same as the Cable Standing Back Wrist Curl
   • Body position: seated, not standing
7. 

   7. Palms-down Wrist Curl Over A Bench

   78% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start out by placing a barbell on one side of a flat bench.
   2. Kneel down on both of your knees so that your body is facing the flat bench.
   3. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
   4. Start out by curling your wrist upwards and exhaling.
   5. Slowly lower your wrists back down to the starting position while inhaling.
   6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   7. 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 Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Cable Standing Back Wrist Curl
   • Equipment: free weights, not a cable
   • Body position: seated, not standing
8. 

   8. Palms-up Dumbbell Wrist Curl Over A Bench

   78% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start out by placing two dumbbells on one side of a flat bench.
   2. Kneel down on both of your knees so that your body is facing the flat bench.
   3. Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
   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.
   6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   7. 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 Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Cable Standing Back Wrist Curl
   • Equipment: free weights, not a cable
   • Body position: seated, not standing
9. Play demonstration

   9. Band Wrist Curl

   77% match

   • Forearms
   • Band
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench or chair with your feet flat on the ground.
   2. Hold the band with both hands, palms facing up, and rest your forearms on your thighs.
   3. Slowly curl your wrists upward, squeezing your forearms.
   4. Pause for a moment at the top, then slowly lower your wrists back down to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: curl, the same as the Cable Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Cable Standing Back Wrist Curl
   • Equipment: a band, not a cable
   • Body position: seated, not standing
10. 

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

    77% match

    • Forearms
    • Cable
    • Beginner
    • Isolation

    How to perform this exercise

    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

    • Primary muscle: forearms, the same as the Cable Standing Back Wrist Curl
    • Equipment: a cable, the same as the Cable Standing Back Wrist Curl
    • Body position: seated, not standing