Forearms
Cable Wrist Extension
The Cable Wrist Extension is a strength exercise on a cable machine for your forearms. Share of the load in the Zulta muscle model: forearm extensors 90% and forearm flexors 10%.
How to do it
- Set a pulley at the lowest position, clip on a straight bar and place a flat bench across in front of the machine.
- Kneel behind the bench and lay the forearms on the pad, palms down, hands past the far edge.
- Take the bar so the cable runs from the pulley up to the hands.
- Raise the back of the hands up toward the ceiling as far as they go.
- Lower slowly until the wrists are bent down again.
Tips
- Keep the forearms flat on the pad so only the wrists move.
- Control the lowering for two to three seconds.
Common mistakes
- Lifting the elbows to pull the bar up.
- Letting the wrists drop quickly at the bottom.
Muscles worked by the Cable Wrist Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the wrist against load isolates the forearm extensors; the flexors only co-contract.
Cable Wrist Extension alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Cable Wrist Extension work?
Mainly the forearm extensors.
Is the Cable Wrist Extension good for beginners?
Yes. The Cable Wrist Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Wrist Extension?
For example the Cable Reverse Wrist Curl, Dumbbell Reverse Wrist Curl and Finger Extension. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.