Cable Wrist Curl
How to do the Cable Wrist Curl
- 1
Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
- 2
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.
- 3
Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
- 4
Slowly lower your wrists back down to the starting position while inhaling.
- 5
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 6
Repeat for the recommended amount of repetitions.
How to program the Cable Wrist Curl
Sets and reps
As an isolation movement, the Cable Wrist Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Wrist Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Cable Wrist Curl into a plan
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Frequently asked questions
What muscles does the Cable Wrist Curl work?
The Cable Wrist Curl primarily targets the Forearms.
What equipment do I need for the Cable Wrist Curl?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Wrist Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
