Cable Wrist Curl

An isolation exercise for the forearm flexors: seated on a flat bench with your forearms resting on your thighs, you hold a short bar attached to a low cable pulley in front of you and curl it up by flexing your wrists. The thighs keep the forearms still, so only the wrists move.

How to do it

1. Attach a short straight bar to a low cable pulley and sit on a flat bench facing the pulley, feet flat on the floor.
2. Take the bar with an underhand grip, palms facing up, hands about shoulder-width apart.
3. Rest your forearms on your thighs so that your wrists and hands reach just past your knees.
4. Let the cable pull your wrists down until you feel a stretch in your forearms.
5. Curl the bar up by flexing your wrists, keeping your forearms on your thighs.
6. Lower the bar under control and repeat for the planned repetitions.

Tips

• Move only at the wrists; keep your forearms pressed against your thighs.
• Perform the reps slowly to avoid straining your wrists.
• Pause briefly at the top of each rep for a stronger contraction.

Muscles

Primary: Forearm flexors