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

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl is a beginner isolation cable exercise that mainly works your forearms.

💪 Forearms🏋️ Cable📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl: starting position
Starting position
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl: end position
End position

How to do the seated two-arm palms-up low-pulley wrist curl

  1. Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
  2. Move 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. Now hold the handle with both hands, palms up, using a shoulder-width grip.
  4. Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
  5. Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
  6. Lower the bar as far as possible, while inhaling and keeping a tight grip.
  7. Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
  8. After a second contraction at the top go back to the starting position as you inhale.
  9. 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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Seated Two-Arm Palms-Up Low-Pulley Wrist Curl alternatives

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

Wrist CurlDumbbell · BeginnerFinger CurlsBarbell · BeginnerCable Wrist CurlCable · BeginnerPlate PinchOther · IntermediateBottoms-Up Clean From The Hang PositionKettlebell · IntermediateDumbbell Lying PronationDumbbell · Intermediate

FAQ

What muscles does the seated two-arm palms-up low-pulley wrist curl work?

It mainly works your forearms.

How many sets and reps of seated two-arm palms-up low-pulley 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 seated two-arm palms-up low-pulley 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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