Cable Wrist Curl
A seated cable wrist curl that isolates the wrist flexors by curling the wrist up while the forearms rest on the thighs. It suits beginners looking to add grip and forearm work to their routine.
How to do the cable wrist curl
- Sit in front of a low pulley with a straight bar attachment, with a flat bench nearby if needed.
- Grip the bar with a narrow, palms up grip and rest your forearms on top of your thighs.
- Let your wrists hang just past your knees so they can move freely.
- Curl your wrists upward, exhaling as you contract, then hold the position for a moment.
- Lower your wrists back down slowly as you inhale, keeping your forearms still throughout.
Original library instructions (6 steps)
- Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
- Use 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.
- Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Lifting the forearms off the thighs during the curl, which shifts work away from the wrists.
- Using a weight so heavy that the range of motion at the wrist becomes very small.
- Rushing through reps instead of pausing briefly at the top of each curl.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps, 45 to 60 seconds rest |
| Muscle | 3 sets of 15 to 20 reps, 45 seconds rest |
| Endurance | 2 to 3 sets of 20 to 25 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep the movement slow and controlled rather than bouncing the wrists up and down quickly.
- Rest your forearms firmly on your thighs so only the wrists are doing the moving.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the cable wrist curl good for beginners?
Yes. It is a simple, seated movement with a light resistance, which makes it an easy way to add some grip and forearm work to a session.
What muscles does the cable wrist curl work?
This record lists the biceps as the primary muscle, since the exercise isolates the forearm and wrist area through a small, controlled curl.
