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

The Cable Standing Back Wrist Curl is done standing 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 Standing Back Wrist Curl

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

Secondary muscles: Biceps, Brachialis

How to perform Cable Standing Back Wrist Curl
  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.
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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. Bodyweight Standing Close-grip RowPlay demonstration

    1. Bodyweight Standing Close-grip Row

    43% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. 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: lats, not forearms
    • Equipment: bodyweight only, 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
  2. ElevatorPlay demonstration

    2. Elevator

    43% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the forearms.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up 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: upper back, not forearms
    • Equipment: bodyweight only, 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. Bodyweight Standing RowPlay demonstration

    3. Bodyweight Standing Row

    41% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. 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: lats, not forearms
    • Equipment: bodyweight only, 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
  4. Best match
    Modified Push Up To Lower ArmsPlay demonstration

    4. Modified Push Up To Lower Arms

    41% 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 Standing Back Wrist Curl
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Cable Standing Back Wrist Curl
  5. Bodyweight Standing Row (With Towel)Play demonstration

    5. Bodyweight Standing Row (With Towel)

    40% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return 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: lats, not forearms
    • Equipment: bodyweight only, 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
  6. HyperextensionPlay demonstration

    6. Hyperextension

    37% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the forearms.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    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: spine, not forearms
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  7. Hyperextension (On Bench)Play demonstration

    7. Hyperextension (On Bench)

    37% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    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: spine, not forearms
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  8. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    8. Bodyweight Standing Close-grip One Arm Row

    35% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: lats, not forearms
    • Equipment: bodyweight only, 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
  9. Incline Push-up (On Box)Play demonstration

    9. Incline Push-up (On Box)

    35% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    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: pectorals, not forearms
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Standing Back Wrist Curl
  10. Inverted RowPlay demonstration

    10. Inverted Row

    35% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

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

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

Cable Standing Back Wrist Curl FAQ

What muscles does Cable Standing Back Wrist Curl work?

The exercise primarily targets wrist extensors, extensor carpi radialis longus and brevis plus extensor carpi ulnaris, with secondary stabilization from brachioradialis. Cue: keep forearms fixed on a bench or pad and move only the wrist to isolate extensor activation and avoid recruiting elbow flexors.

What is the best bodyweight alternative to Cable Standing Back Wrist Curl?

A practical bodyweight option is fingertip eccentric wrist extensions: sit with forearms supported, hook fingertips over a bench edge, use your other hand to lift the wrist into extension, then lower slowly using only the extensors. This emphasizes controlled eccentric loading of the extensor muscles when you lack weights or bands.

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