Cable Wrist Curl

About This Exercise

The Cable Wrist Curl is an isolation exercise targeting the forearm flexors. It builds grip strength and forearm size using constant cable tension, which is beneficial for sports and improving pulling exercise performance.

1Setup

1. Position a flat bench perpendicular to a low-pulley cable machine. 2. Attach a straight bar to the cable. 3. Sit on the bench facing the machine, knees bent and feet flat. 4. Lean forward slightly, resting your forearms on your thighs with your wrists just past your knees. 5. Grasp the bar with a supinated (palms-up), shoulder-width grip.

2Execution

1. Keeping your forearms firmly planted on your thighs, exhale and curl your wrists upward in a controlled motion, squeezing the forearm muscles at the top. 2. Hold the contracted position for 1-2 seconds. 3. Inhale and slowly lower the weight back to the starting position, allowing a full stretch in the forearms. 4. Maintain a slow, controlled tempo throughout, avoiding any bouncing or use of momentum. Common mistake: Allowing the forearms to lift off the thighs or using the biceps to initiate the movement.

Pro Tips

• Focus on moving only at the wrist joint; keep your forearms glued to your thighs.
• Squeeze hard at the top of the movement to maximize muscle contraction.
• Use a weight that allows for a full range of motion without losing form.
• Avoid letting the weight stack drop quickly during the lowering phase.