Cable Wrist Curl

How to do the Cable Wrist Curl

1. Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
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.
3. Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
4. Slowly lower your wrists back down to the starting position while inhaling.
5. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
6. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	forearms
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell Seated Dumbbell Palms-Down Wrist Curl Dumbbell Seated Dumbbell Palms-Up Wrist Curl Dumbbell

Harder than the Cable Wrist Curl

Bottoms-Up Clean From The Hang Position intermediate · Kettlebell Seated One-Arm Dumbbell Palms-Down Wrist Curl intermediate · Dumbbell Dumbbell Lying Supination intermediate · Dumbbell

Superset the Cable Wrist Curl with

Opposing biceps work — alternate sets without extra rest.

Cable Hammer Curls - Rope Attachment biceps Cable Preacher Curl biceps Lying Close-Grip Bar Curl On High Pulley biceps Reverse Cable Curl biceps

Common questions

What muscles does the Cable Wrist Curl work?

The Cable Wrist Curl primarily works the forearms. Dumbbell Lying Pronation, Dumbbell Lying Supination, and Finger Curls train the same muscle, across 6 equipment types.

What equipment do you need for the Cable Wrist Curl?

A Cable Machine. Without a cable machine, Dumbbell Lying Pronation, Dumbbell Lying Supination, and Palms-Down Dumbbell Wrist Curl Over A Bench train the same muscle, and 2 of the catalogue's options for this muscle need no equipment.

Is the Cable Wrist Curl suitable for beginners?

Yes, the Cable Wrist Curl is rated beginner. Bottoms-Up Clean From The Hang Position, Seated One-Arm Dumbbell Palms-Down Wrist Curl, and Dumbbell Lying Supination are the progressions from here.

Where should the Cable Wrist Curl go in a workout?

Late — the Cable Wrist Curl is isolation work, so it follows your compounds. Supersetting it with Cable Hammer Curls - Rope Attachment and Cable Preacher Curl cuts session time without extra rest.

Similar exercises

Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Finger Curls Barbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Down Wrist Curl Over A Bench Barbell Palms-Up Barbell Wrist Curl Over A Bench Barbell