ForearmsBeginner

Cable Wrist Curl

Strength movement using Cable.

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Forearms

Movement instructions

1
Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
2
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.
3
Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
4
Slowly lower your wrists back down to the starting position while inhaling.
5
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
6
Repeat for the recommended amount of repetitions.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Check that the attachment, pin, and cable are secure before applying resistance.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements