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Exercises › Forearms › Cable Wrist Curl

Cable Wrist Curl

Cable Wrist Curl is a beginner isolation cable exercise that mainly works your forearms.

💪 Forearms🏋️ Cable📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Cable Wrist Curl: starting position
Starting position
Cable Wrist Curl: end position
End position

How to do the cable wrist curl

  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.

Muscles worked

Primary: Forearms

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Cable Wrist Curl alternatives

Exercises that train the same main muscle, including options with other equipment.

Wrist CurlDumbbell · BeginnerFinger CurlsBarbell · BeginnerPlate PinchOther · IntermediateSeated Two-Arm Palms-Up Low-Pulley Wrist CurlCable · BeginnerBottoms-Up Clean From The Hang PositionKettlebell · IntermediateDumbbell Lying PronationDumbbell · Intermediate

FAQ

What muscles does the cable wrist curl work?

It mainly works your forearms.

How many sets and reps of cable wrist curl should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the cable wrist curl good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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