LiftSetsLiftSets / Exercises / Cable Wrist Curl
Cable Wrist Curl
Works the forearms.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
forearms
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Cable |
|---|---|
| Level | Beginner |
What to think about
- Forearms stay flat and still.
- Let the hands drop for a full stretch.
- Curl the hands up as high as they will go.
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.
- Repeat for the recommended amount of repetitions.
Other exercises for the forearms
- Dead Hang
- Palms-Down Dumbbell Wrist Curl Over a Bench
- Palms-Down Wrist Curl Over a Bench
- Palms-Up Barbell Wrist Curl Over a Bench
- Palms-Up Dumbbell Wrist Curl Over a Bench
- Seated Dumbbell Palms-Down Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
- Seated One-Arm Dumbbell Palms-Down Wrist Curl
Track it in LiftSets
Log Cable Wrist Curl with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store