Is a straight bar better than an EZ-curl bar?

A straight bar provides a direct line of pull, but an EZ-curl bar can be more comfortable if you experience wrist or elbow discomfort during the movement.

How heavy should I go on cable wrist curls?

Prioritize high repetitions with a moderate weight rather than maximum load. Focus on the mind-muscle connection and achieving a full range of motion.

Why use cables instead of dumbbells?

Cables provide constant tension throughout the entire range of motion, whereas dumbbells lose resistance at the very top of the curl.

Cable Wrist Curl Guide: Build Stronger Forearms

Learn how to perform the cable wrist curl with proper form to increase forearm size and grip strength using constant machine tension.

How to Perform

Lower the pulley to the bottom setting and attach a straight bar or EZ-curl bar.
Place a bench in front of the cable machine and sit facing the weight stack.
Grasp the bar with an underhand grip and rest your forearms on your thighs or the bench with your wrists hanging over the edge.
Allow the weight to slowly pull your wrists downward until your forearms are fully extended and the bar is in your fingers.
Contract your forearms to curl the bar upward as high as possible without lifting your arms off the support.
Briefly squeeze the muscles at the peak of the movement before lowering the weight back to the starting position.

Common Mistakes

Using momentum or body weight to rock the bar up.
Lifting the elbows or forearms off the bench during the contraction.
Performing partial repetitions that skip the full stretch at the bottom.

Muscles Worked

Primary movers

Forearms

Stabilizers

Flexor carpi radialis
Flexor carpi ulnaris
Palmaris longus

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Forearms · Strength