Cable Wrist Curl
Muscles worked
Instructions
- 1Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
- 2Use 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.
- 3Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
- 4Slowly lower your wrists back down to the starting position while inhaling.
- 5Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Wrist Curl
The cable wrist curl is an isolation exercise that targets the forearm flexors thanks to the constant tension a cable provides. Seated with your forearms resting on your thighs and wrists hanging past your knees, you flex the wrists upward before lowering them back under control, without ever moving the forearms. Unlike dumbbells or a barbell, the cable maintains steady resistance throughout the entire range, making it an excellent tool for building forearm strength and endurance, both essential for grip and heavy pulling movements.
check_circleBenefits
- check_circleSpecifically strengthens the forearm flexors
- check_circleConstant tension from the cable throughout the range
- check_circleImproves grip strength for pulling movements
lightbulbExecution tips
- lightbulbKeep your forearms completely still on your thighs
- lightbulbPerform the movement using only your wrists
- lightbulbPause for a second at the top of each rep
- lightbulbUse a light load and favor controlled reps
warningCommon mistakes
- warningMoving the forearms to help the movement
- warningUsing too heavy a load and reducing the range of motion
- warningRushing the movement without pausing to squeeze
- warningLetting the wrists drop suddenly at the bottom
helpFrequently asked questions
Why train wrists with a cable instead of a barbell?expand_more
The cable keeps steady tension through the whole movement, unlike a barbell where resistance varies with angle.
How often should I do this exercise?expand_more
Once or twice a week is usually enough, at the end of an arm or back session.
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