How to do a Cable Wrist Curl

Authored by Fitbod

About Cable Wrist Curl

Sets Logged
66,028
Popularity Rank
517th
Difficulty
Beginner
Forearms Strength
95 mSCORE 4th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Targets the forearm flexors, improving grip strength and forearm muscle development. Using a cable machine adds a consistent resistance throughout the movement, providing a more effective workout than free weights.

  1. Position and sit on a flat bench in front of the cable machine. Grasp the handle with both hands such that your palms are face up.
  2. Rest the back of your forearms on your legs such that your wrists are just past your knees.
  3. Release the tension in your forearm to allow the weight to descend slowly. Keep the bar in the palms of your hands, not your fingertips.
  4. Engage your forearms to raise the bar by curling your wrists up and toward you.
  5. Tense your forearms and hold this position for a moment at the top of the movement.
  6. Maintain good posture by keeping your forearms in contact with your legs and the weight in the palms of your hands throughout this exercise.
  7. You should feel this exercise in your forearms.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Sets & Reps