Cable Wrist Extension

The cable wrist extension is a forearm isolation exercise in which you hold a cable handle with a pronated grip, elbows tucked, and drive the handle up by extending the wrists against constant cable tension. It trains the extensor group on the back of the forearm, the muscles that stabilize the wrist during every press, curl and heavy pull, and the ones most lifters never train directly. That neglect is one reason nagging pain on the outside of the elbow shows up after a hard block of curling. The cable is the point of the setup: unlike a dumbbell, it keeps load on the extensors through the whole range instead of dropping it at the bottom. Keep the forearms parallel to the floor so the motion happens at the wrist only, and work in the 12 to 20 rep range with a light handle, since small muscles respond to time under tension rather than heavy loading.