Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
A beginner strength exercise for the forearms, done with a cable.
How to do the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
- Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
- 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.
- Now hold the handle with both hands, palms up, using a shoulder-width grip.
- Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
- Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
- Lower the bar as far as possible, while inhaling and keeping a tight grip.
- Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
- After a second contraction at the top go back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Sets and reps
| 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 |
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 Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
Cable Wrist CurlCable · Beginner
Finger CurlsBarbell · Beginner
Palms-Down Dumbbell Wrist Curl Over A BenchDumbbell · Beginner
Palms-Down Wrist Curl Over A BenchBarbell · Beginner
Palms-Up Barbell Wrist Curl Over A BenchBarbell · Beginner
Palms-Up Dumbbell Wrist Curl Over A BenchDumbbell · Beginner
Seated Dumbbell Palms-Down Wrist CurlDumbbell · Beginner
Seated Dumbbell Palms-Up Wrist CurlDumbbell · Beginner
Questions
What muscles does the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl work?
Mainly the forearms.
Is the Seated Two-Arm Palms-Up Low-Pulley 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 Seated Two-Arm Palms-Up Low-Pulley Wrist Curl?
Good alternatives that train the forearms: Cable 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 Seated Two-Arm Palms-Up Low-Pulley 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).