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Cable Wrist Curl

Cable Wrist Curl trains 1 of the 18 muscle groups Full Coverage tracks: Forearms 90%.

Accessory Level: Beginner Cable machine Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Cable Wrist Curl - Start position
Start position
Cable Wrist Curl - Finish position
Finish position

How to do it

  1. Set a straight bar on the low pulley and kneel in front of it, or sit with your forearms on a bench.
  2. Grip underhand and rest your forearms so only your hands are free.
  3. Curl your wrists up against the cable.
  4. Squeeze, then lower slowly to a full stretch.
  5. The cable keeps tension at the bottom, where the stretch is - which a dumbbell cannot do.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Wrist Curls, it loads every muscle to the same degree. It needs Cable machine where the other uses Dumbbells + Bench. Compared with the Lat Pulldown, it loads Lats 100 points lower, Biceps 55 points lower, Forearms 50 points higher.

Other ways to train this

Other exercises for the Forearms

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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