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Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

Performed seated, which isolates the target muscle and removes leg drive, this variation 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 Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

  1. Step 1. Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
  2. Step 2. Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
  3. Step 3. Now hold the handle with both hands, palms up, using a shoulder-width grip.
  4. Step 4. Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
  5. Step 5. Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
  6. Step 6. Lower the bar as far as possible, while inhaling and keeping a tight grip.
  7. Step 7. Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
  8. Step 8. After a second contraction at the top go back to the starting position as you inhale.
  9. Step 9. Repeat for the recommended amount of repetitions.

Frequently asked questions

What are the primary muscles targeted by the seated low-pulley wrist curl?

This exercise specifically isolates the wrist flexors located on the underside of the forearm. It is an effective movement for increasing forearm hypertrophy and improving grip strength.

How should I position my arms for maximum stability during this movement?

Rest your forearms on your thighs with your wrists hanging just past your knees. This provides a stable base and ensures the resistance is concentrated entirely on the wrist joint.

What is a common mistake that reduces the effectiveness of this exercise?

Using excessive weight often leads to using the biceps or shoulders to move the cable. Ensure the forearms remain flat against your legs and focus on a full range of motion through the wrists.

How can a beginner modify this exercise if the cable machine is unavailable?

A seated dumbbell wrist curl is a direct alternative that follows the same mechanics. Beginners should start with light weights to master the eccentric control before increasing resistance.

What is the recommended set and rep range for forearm development?

Perform 3 to 4 sets of 12 to 20 repetitions to prioritize metabolic stress and hypertrophy. Forearms typically respond well to higher volume and controlled, slow tempos.

Sample sets & reps for Seated Two-Arm Palms-Up Low-Pulley 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

See all Forearms exercises →

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