Cable Wrist Curl

Target muscle

Forearms

Also works

Biceps, brachialis

Equipment

Cable

Body part

Lower arms

How to do the cable wrist curl

1. Attach a straight bar to a low pulley cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
4. Rest your forearms on a bench or pad, with your wrists hanging off the edge.
5. Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
6. Pause for a moment at the top, then inhale and slowly lower the bar back to the starting position.
7. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the forearms. The biceps and brachialis work as secondary muscles. See all forearm exercises or every cable exercise.