Cable Wrist Curl
Build stronger forearms with Cable Wrist Curls! Isolate & strengthen your wrist flexors with controlled, effective reps.
The Cable Wrist Curl mainly works the forearms. You'll need: straight bar attachment or exercise bench or cable machine.
Required Equipment
Cable Wrist Curl Muscles Worked
Primary
Inner Forearm (wrist flexors)
Cable Wrist Curl Variations and Alternatives
How to do the Cable Wrist Curl
Set up: Sit on a flat bench with your feet flat on the floor, spaced shoulder-width apart.
Position: Position yourself so that your forearms are resting on your thighs with your wrists just beyond your knees.
Equipment setup: Attach a straight bar to a low pulley on the cable machine and grasp it with an underhand grip (palms facing up).
Movement: Keeping your forearms pressed against your thighs, exhale as you use your wrists to curl the weight upward. Your palms should move towards your forearms.
Contraction: Squeeze your forearm muscles at the top of the motion for a moment.
Release: Slowly lower the bar back to the starting position as you inhale, extending your wrists, but do not let the weights rest on the stack between reps.
Repetition: Complete the desired number of repetitions and sets.
Tips: Make sure to keep the movement controlled; avoid using momentum by swinging your arms or back. Keep your back straight and maintain good posture throughout the exercise. Adjust the weight to a level that allows you to complete the exercise with good form while still challenging your muscles. If you’re new to this exercise, start with lighter weights to perfect your form before increasing the load.
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Cable Wrist Curl FAQs
What muscles does the Cable Wrist Curl work?
The Cable Wrist Curl mainly works the forearms. The main muscles are the wrist flexors.
What equipment do you need for the Cable Wrist Curl?
Straight bar attachment or exercise bench or cable machine.
What workout day should the Cable Wrist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Wrist Curl variations and alternatives?
Similar exercises include the Band Reverse Wrist Curl, Band Wrist Curl, Barbell Behind-Back Finger Curl and Barbell Bench Palms-Up Wrist over Curl.
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