Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
Muscles worked
Instructions
- 1Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
- 2Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
- 3Now hold the handle with both hands, palms up, using a shoulder-width grip.
- 4Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
- 5Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
- 6Lower the bar as far as possible, while inhaling and keeping a tight grip.
- 7Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
- 8After a second contraction at the top go back to the starting position as you inhale.
- 9Repeat 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 Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
The seated two-arm palms-up low-pulley wrist curl follows the same pattern as the free-weight barbell version, but with constant resistance from the cable throughout the movement, unlike gravity, which varies the effort by angle with dumbbells or a barbell. This continuous tension makes every portion of the range equally challenging, making it an excellent tool for building forearm flexor endurance and strength. Setup requires a bit more equipment (a low pulley and a bench positioned at the right distance) but delivers a different, often more intense training sensation.
check_circleBenefits
- check_circleConstant cable tension through the full range
- check_circleExcellent for forearm flexor endurance
- check_circleStable, well-guided movement thanks to the pulley
- check_circleGreat alternative to the free bar for varying the stimulus
lightbulbExecution tips
- lightbulbSet the bench distance to maintain constant tension
- lightbulbKeep the forearms firmly pressed on the thighs
- lightbulbUse a firm grip throughout the set
- lightbulbSqueeze the flexors hard for a second at the top
warningCommon mistakes
- warningPositioning the bench too close, which loses tension at the bottom
- warningLetting the forearms lift off the thighs
- warningUsing momentum to pull the cable
- warningLoading too heavy and losing range of motion
helpFrequently asked questions
What's the advantage over a free bar?expand_more
The pulley offers constant tension throughout the movement, unlike a bar where the effort varies by angle.
How should I set the bench distance?expand_more
Far enough from the pulley that the cable stays taut even when the handle is at the bottom of your range.
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