Cable Reverse Wrist Curl

forearmslower armscable

Matutunan kung paano gawin ang Cable Reverse Wrist Curl nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Forearms, na may secondary emphasis sa Forearms, Wrists.

Cable Reverse Wrist Curl exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Reverse Wrist Curl

Sundin ang mga hakbang na ito para maisagawa ang Cable Reverse Wrist Curl nang may tamang form:

  1. 1Ikabit ang cable sa mababang pulley at umupo sa bench nang nakaharap sa cable machine.
  2. 2Hawakan ang cable handle nang overhand grip, nakaharap pababa ang mga palad.
  3. 3Ipatong ang mga forearm sa mga hita, nakabitin ang mga pulso sa gilid.
  4. 4Pinapanatiling hindi gumagalaw ang mga forearm, huminga at i-curl ang mga pulso pataas nang kataas-taas.
  5. 5Sandaling huminto sa tuktok, pagkatapos ay huminga at dahan-dahang ibaba ang mga pulso pabalik sa simula.
  6. 6Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Cable Reverse Wrist Curl

Primary

forearms

Secondary

forearmswrists

Exercise Details

Equipment
cable
Body Part
lower arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Cable Reverse Wrist Curl?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Reverse Wrist Curl?

Ang Cable Reverse Wrist Curl ay pangunahing nagta-target sa iyong Forearms. Ang mga secondary muscles na ginagamit ay kabilang ang Forearms, Wrists. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong lower arms.

Anong equipment ang kailangan ko para sa Cable Reverse Wrist Curl?

Ang Cable Reverse Wrist Curl ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Reverse Wrist Curl nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang cable sa mababang pulley at umupo sa bench nang nakaharap sa cable machine. Hawakan ang cable handle nang overhand grip, nakaharap pababa ang mga palad. Ipatong ang mga forearm sa mga hita, nakabitin ang mga pulso sa gilid. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Reverse Wrist Curl?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Cable Reverse Wrist Curl?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Cable Reverse Wrist Curl best for?

The Cable Reverse Wrist Curl fits well into the following training splits: Full Body (Any session), Bro Split (Arms Day). It is classified as a general movement.

I-track ang Cable Reverse Wrist Curl sa Cora

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