Cable Wrist Curl

oec:cable-wrist-curl

An isolation exercise using a low cable pulley to target the wrist flexors of the anterior forearm.

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Also called: Cable Forearm Curl, Cable Wrist Flexion, Wrist curl, cable

How to do it

Attach a straight bar or EZ-curl bar to the lowest pulley setting on a cable station.
Kneel facing the machine and rest your forearms across your thighs or a flat bench, with your wrists extending just past the edge.
Grasp the bar with an underhand (supinated) grip at roughly shoulder width so the cable line of pull creates resistance against wrist flexion.

Allow the weight to extend your wrists down fully, keeping your forearms flat and secured.
Curl the bar upward by flexing your wrists as high as possible while keeping your elbows and forearms motionless.
Squeeze your forearms hard at the top of the contraction for a brief pause.
Lower the bar under control back to the starting stretched position.

Exhale as you curl the weight up; inhale as you lower the weight back down.

Lifting forearms or elbows off the support.: Keep your forearms firmly pressed into your thighs or bench so only the wrists move.
Using excessive momentum or body sway.: Select a lighter weight and execute the movement with a slow, controlled tempo.

Avoid letting the bar roll completely out of your hands unless performing deliberate finger curls.

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