Cable Wrist Curl

Exercise Summary
Primary Muscle(s) Forearms
Secondary Muscle(s) None
Equipment Cable
Emphasis Isolation
Type Pull

Cable Wrist Curl Instructions

  • Set the cable attachment to the lowest rung. 
  • Position a flat bench facing the machine and sit. 
  • Grip the bar attachment with a supinated hand position (palms up) and rest your forearms on your quads with your hands hanging off.
  • Lower the bar towards the ground by only extending your wrist. Let your fingers extend as well.
    • Having a cable attachment that freely rotates allows this to happen naturally.
  • At the bottom position, bring the bar back towards you through wrist flexion. 
    • You should feel your forearms activated.
  • Create the mind-muscle connection that your forearms are controlling the movement
    • No momentum or other musculature.


  • Have an attachment piece that freely rotates and allows your hands to remain in the proper supinated position. 
    • For example, don't use a rope attachment.
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