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Cable Wrist Curl

A beginner strength exercise for the forearms, done with a cable.

Cable Wrist Curl: starting positionCable Wrist Curl: finishing position
Main muscles
Forearms
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Wrist Curl

Questions

What muscles does the Cable Wrist Curl work?

Mainly the forearms.

Is the Cable Wrist Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Wrist Curl?

Good alternatives that train the forearms: Seated Two-Arm Palms-Up Low-Pulley Wrist Curl, Finger Curls, Palms-Down Dumbbell Wrist Curl Over A Bench or Palms-Down Wrist Curl Over A Bench.

How many sets and reps of the Cable Wrist Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).