Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

How to do it

1. 01Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
2. 02Move 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.
3. 03Now hold the handle with both hands, palms up, using a shoulder-width grip.
4. 04Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
5. 05Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
6. 06Lower the bar as far as possible, while inhaling and keeping a tight grip.
7. 07Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
8. 08After a second contraction at the top go back to the starting position as you inhale.
9. 09Repeat for the recommended amount of repetitions.

Alternatives & substitutions

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