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Lower Arms · Cable
Cable Wrist Extension
Cable Wrist Extension is a beginner isolation strength exercise that works the forearms (lower arms), with the biceps and core assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Forearms
- Body part
- Lower Arms
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Forearms · Forearm Extensors, Forearm Flexors
Secondary muscles
- Biceps · Biceps Brachii, Brachialis
- Core · Rectus Abdominis, Transversus Abdominis
How to do Cable Wrist Extension
- Stand sideways, facing away from a low cable pulley and hold the handle with one hand using an underhand grip. Bend your elbow to approximately 90 degrees and keep it tucked against your side with your forearm stationary.
- Extend your hand at the wrist joint, moving your hand downward while keeping the rest of your arm still. Pause for 1 - 2 seconds.
- Curl the weight by flexing at the wrist joint, bringing your hand upward. Pause for 1 - 2 seconds.
- Slowly lower your hand back to the starting position with control and repeat for the desired number of repetitions before switching sides.
Form tips
- Keep your elbow tucked against your side throughout the exercise.
- Move only at your wrist while keeping your forearm still.
- Use a controlled range of motion without forcing your wrist beyond a comfortable position.
- Inhale as you lower your hand and exhale as you raise it.
Cable Wrist Extension alternatives
More forearms exercises
Cable Wrist Extension FAQ
What muscles does Cable Wrist Extension work?
Cable Wrist Extension mainly works the forearms in the lower arms (Forearm Extensors and Forearm Flexors). The biceps and core work as secondary muscles.
What equipment do you need for Cable Wrist Extension?
You need a cable.
How many sets and reps of Cable Wrist Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Wrist Extension good for beginners?
Yes. Cable Wrist Extension is rated beginner, so it's a sound choice while you learn to train the forearms.
How many calories does Cable Wrist Extension burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Wrist Extension?
Other exercises for the forearms include Wrist Extension Dumbbell, Kettlebell Wrist Extension, Wrist Extension Barbell (Variation 2) and Wrist Extension Barbell.
For developers
Use Cable Wrist Extension in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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