Cable Wrist Curl

Cable Wrist Curl is a beginner-level isolation in the strength category that primarily works the forearms. It is performed with cable.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.