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

How to do the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

1. Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
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. Now hold the handle with both hands, palms up, using a shoulder-width grip.
4. Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
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. Lower the bar as far as possible, while inhaling and keeping a tight grip.
7. Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
8. After a second contraction at the top go back to the starting position as you inhale.
9. 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 Seated Two-Arm Palms-Up Low-Pulley 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 Seated Two-Arm Palms-Up Low-Pulley 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 Seated Two-Arm Palms-Up Low-Pulley Wrist Curl work?

The Seated Two-Arm Palms-Up Low-Pulley Wrist Curl primarily works the forearms. Cable Wrist Curl, Dumbbell Lying Pronation, and Dumbbell Lying Supination train the same muscle, across 6 equipment types.

What equipment do you need for the Seated Two-Arm Palms-Up Low-Pulley 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 Seated Two-Arm Palms-Up Low-Pulley Wrist Curl suitable for beginners?

Yes, the Seated Two-Arm Palms-Up Low-Pulley 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 Seated Two-Arm Palms-Up Low-Pulley Wrist Curl go in a workout?

Late — the Seated Two-Arm Palms-Up Low-Pulley 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

Cable Wrist Curl Cable Machine 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