Arms · Cable · Isolation · Beginner

Cable Wrist Curl

Cable Wrist Curl, start position — Start

Cable Wrist Curl, end position — End

Primary

Main muscles: Forearms

How to do it

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

Swaps on other equipment

Each has the forearms as its main muscle and is also a pull, on a different piece of equipment.

Other forearm exercises

Bottoms-Up Clean From The Hang Position · Kettlebell
Dumbbell Lying Pronation · Dumbbell
Dumbbell Lying Supination · Dumbbell
Farmer's Walk · Other
Finger Curls · Barbell
Kneeling Forearm Stretch · Bodyweight

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake