LiftSets / Exercises / Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

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

Works the forearms.

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

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.

Other exercises for the forearms

• Cable Wrist Curl
• 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

Track it in LiftSets

Log seated two-arm palms-up low-pulley 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