Cable Wrist Curl
The Cable Wrist Curl primarily targets your Forearms. It requires cable and is best suited to beginner lifters.
Beginner level · Equipment: Cable · Isolation · Pull
Primary muscles: Forearms
How to perform Cable Wrist Curl
- Step 1. Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
- Step 2. Use 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.
- Step 3. Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
- Step 4. Slowly lower your wrists back down to the starting position while inhaling.
- Step 5. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Step 6. Repeat for the recommended amount of repetitions.
Sample sets & reps for Cable Wrist Curl
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Forearms exercises
- Bottoms-Up Clean From The Hang Position — kettlebell
- Dumbbell Lying Pronation — dumbbell
- Dumbbell Lying Supination — dumbbell
- Farmer's Walk — other
- Finger Curls — barbell
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