Cable Wrist Curl

ForearmsCableBeginnerIsolation

Cable Wrist Curl — start position — START

Cable Wrist Curl — finish position — FINISH

How to do it

01Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
02Use 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.
03Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
04Slowly lower your wrists back down to the starting position while inhaling.
05Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
06Repeat for the recommended amount of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell

Dumbbell Lying Pronation Dumbbell Lying Supination Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench Seated Dumbbell Palms-Down Wrist Curl Seated Dumbbell Palms-Up Wrist Curl

With barbell

Finger Curls Palms-Down Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

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