Cable Standing Back Wrist Curl

forearmslower armscable

Matutunan kung paano gawin ang Cable Standing Back 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 Biceps, Brachialis.

Cable Standing Back Wrist Curl exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Standing Back Wrist Curl

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

  1. 1Tumayo nang nakaharap sa cable machine, may pagitan ng balikat ang mga paa.
  2. 2Hawakan ang cable handle gamit ang overhand grip, nakaharap ang mga palad pababa.
  3. 3Panatilihing tuwid ang mga braso at malapit ang mga siko sa mga tagiliran.
  4. 4Dahan-dahang i-curl ang mga pulso pataas, dinadala ang cable handle patungo sa katawan.
  5. 5Huminto sandali sa tuktok, pagkatapos dahan-dahang ibaba ang cable handle pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Cable Standing Back Wrist Curl

Primary

forearms

Secondary

bicepsbrachialis

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 Standing Back 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.

Mga Kaugnay na Exercises

cable reverse wrist curl exercise demonstration na nagpapakita ng tamang form

cable reverse wrist curl

forearmscable
dumbbell finger curls exercise demonstration na nagpapakita ng tamang form

dumbbell finger curls

forearmsdumbbell
barbell wrist curl exercise demonstration na nagpapakita ng tamang form

barbell wrist curl

forearmsbarbell
band reverse wrist curl exercise demonstration na nagpapakita ng tamang form

band reverse wrist curl

forearmsband
lever gripper hands exercise demonstration na nagpapakita ng tamang form

lever gripper hands

forearmsleverage machine
dumbbell one arm seated neutral wrist curl exercise demonstration na nagpapakita ng tamang form

dumbbell one arm seated neutral wrist curl

forearmsdumbbell

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Standing Back Wrist Curl?

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

Anong equipment ang kailangan ko para sa Cable Standing Back Wrist Curl?

Ang Cable Standing Back 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 Standing Back Wrist Curl nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang nakaharap sa cable machine, may pagitan ng balikat ang mga paa. Hawakan ang cable handle gamit ang overhand grip, nakaharap ang mga palad pababa. Panatilihing tuwid ang mga braso at malapit ang mga siko sa mga tagiliran. 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 Standing Back 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 Standing Back 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 Standing Back Wrist Curl best for?

The Cable Standing Back 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 Standing Back Wrist Curl sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS