Strength
Wrist curl, cable
Build stronger forearms and a more powerful grip with the consistent tension of cable-loaded wrist curls.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.