How to do a Cable Wrist Curl
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Cable Wrist Curl
Rope Cable
Flat Bench
Hi-Lo Pulley Cable
Target muscles worked
Instructions for Proper Form
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.
- 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.
- Rest the back of your forearms on your legs such that your wrists are just past your knees.
- 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.
- Engage your forearms to raise the bar by curling your wrists up and toward you.
- Tense your forearms and hold this position for a moment at the top of the movement.
- Maintain good posture by keeping your forearms in contact with your legs and the weight in the palms of your hands throughout this exercise.
- You should feel this exercise in your forearms.
Weight & 1 Rep Max Calculator
Average Cable Wrist Curl standards by male, female, weight, age and height
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.
- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps22.5lbs30lbs
- advanced8reps30lbs40lbs
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Alternative Exercises to Cable Wrist Curl
1. Palms-Up Dumbbell Wrist Curl
87.6 mSCORESWAPPED 1,368 TIMESAn isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.
2. Palms-Down Dumbbell Wrist Curl
87.4 mSCORESWAPPED 837 TIMESPalms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise.
3. Palms-Up Barbell Wrist Curl
68.4 mSCORESWAPPED 484 TIMESAn isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.
4. Palms-Down Barbell Wrist Curl
69.9 mSCORESWAPPED 410 TIMESPalms Down Barbell Wrist Curl is an isolation exercise that targets the forearm. By positioning your forearm against a bench or other flat surface, you restrict any motion to your wrist. The use of a barbell helps to add some stability to the movement, as well as allowing you to perform the exercise with both sides moving a single weight.
5. Plate Pinch
38.5 mSCORESWAPPED 204 TIMESA grip strength exercise involving holding weight plates between the fingers and thumb. This is a great exercise for improving grip strength.
6. Kettlebell Single Arm Farmer Walk
40.3 mSCORESWAPPED 160 TIMESA functional exercise focusing on grip strength, core stability, and unilateral strength. This exercise engages the entire body, particularly the core and forearm muscles. Unlike the standard variation, by holding the weight in one hand, you drastically increase the need to recruit your core for stability.
- Beginner
- Forearms
- Kettlebells
7. Handle Band Reverse Curl
28.9 mSCORESWAPPED 141 TIMESThis exercise is a variation on the standard curl. Like the standard curl, this exercise primarily targets your biceps, however there is a much greater need to recruit your forearms due to the reverse grip. The use of a handle band increases the resistance as you progress through the movement.
- Beginner
- Forearms
- Handle Bands
8. Single Arm Farmer Walk
36 mSCORESWAPPED 129 TIMESThis exercise is a unilateral variation of the Farmer’s Walk. Like the standard Farmer’s Walk this exercise focuses on grip strength, core stability, and overall strength endurance. In addition, by holding the weight in a single hand, you drastically increase the demand for recruiting your core for stability.
9. Plate Flips
66.9 mSCORESWAPPED 115 TIMESPlate Flip is an explosive exercise that forces you to toss a relatively light plate into the air, and then catch the opposite side of the lip in the same hand. By tossing the plate into the air, this becomes a more explosive exercise than simply moving the weight up and down. In addition, the catch helps you improve coordination, as well as stability and control as you have to slow the plate down in order to actually catch it.
10. Farmer's Walk
86.8 mSCORESWAPPED 103 TIMESFarmer's Walk is a compound exercise that primarily targets your forearms, shoulders, and core. By holding heavy weights in each hand and walking a set distance, you can develop strong grip strength, functional stability, and overall body conditioning. This exercise mimics real-world activities, making it highly effective for improving functional strength and endurance.
- Intermediate
- Forearms
- Farmer's Walk Handles