Cable Wrist Curl

The Cable Wrist Curl targets the forearm flexors on the underside of the forearms while using the cable machine to keep constant tension through the entire motion. Unlike a barbell or dumbbell wrist curl, the cable wrist curl provides smoother resistance, reduces momentum, and helps improve grip strength, wrist control, and overall forearm development. With the correct starting position—forearms resting on your thighs, palms facing up, and an underhand grip—you maintain full range, prevent injuries, and build stronger wrists for deadlifts, pull-ups, and other grip-heavy lifts.

1. Attach a straight bar to a low cable pulley and sit facing the machine with feet shoulder width apart.

2. Take an underhand grip, rest your forearms on your thighs, and let your wrists hang over your knees.

3. Curl the bar upward by flexing the wrist only; keep elbows still.

4. Pause briefly to build tension in the forearm flexors, then slowly lower the bar to the starting position.

5. Repeat controlled reps, keeping palms facing up and the motion smooth.

• Keep forearms resting on your thighs—only the wrist should move.

• Avoid jerking the bar; maintain controlled movement and steady resistance.

• Light to moderate weight gives better form and reduces wrist injuries.

• Full range and slow lowering phases increase forearm strength.

• If form slips, reduce load to maintain proper wrist extension.