Behind-the-Back Cable Wrist Curl

Body region

• Arms

Muscles

Main

• Flexor Carpi Radialis
• Palmaris Longus
• Flexor Carpi Ulnaris

Helps

• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Holds

• Flexor Pollicis Longus

Equipment

• Cable Station

Technique

1. Attach a straight bar to the low pulley and stand with your back to the machine.
2. Hold the bar behind your thighs with palms facing back, arms straight.
3. Let the bar pull the hands open slightly, then curl the wrists up and back.
4. Lower slowly until the wrists are fully stretched.

Cues

• Arms stay straight; only the wrists move.
• Stand far enough forward that the cable stays tight.

Common mistakes

• Bending the elbows to help the lift.
• Leaning forward and losing tension.

Alternatives

• Behind-the-Back Barbell Wrist Curl
• Cable Wrist Curl