Cable Wrist Curl

Also called cable wrist curls, low cable wrist curl and forearm curl.

Works

Forearms

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.

1. Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
2. Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
3. Slowly lower your wrists back down to the starting position while inhaling.
4. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
5. Repeat for the recommended amount of repetitions.

Cues

• Forearms on the bench, palms up.
• Let the bar roll to the fingers.
• Curl the wrists up high.
• Lower slow.

Common mistakes

• Forearms lifting off the bench.
• Using a tiny range.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.

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