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Home ExercisesCable Wrist Curl

Demonstration

IntermediateIsolationCable

Cable Wrist Curl

Forearms · Lower Arms

3

sets

10–12

reps

1m

Rest time

~5

Calories / set

Log a set

Instructions

1
Attach a straight bar to a low pulley cable machine.
2
Stand facing the machine with your feet shoulder-width apart.
3
Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
4
Rest your forearms on a bench or pad, with your wrists hanging off the edge.
5
Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
6
Pause for a moment at the top, then inhale and slowly lower the bar back to the starting position.
7
Repeat for the desired number of repetitions.

Muscles worked

Primary

Forearms

biceps

Secondary

bicepsbrachialis

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Cable Wrist Curl · FitVault