Cable Wrist Curl

ForearmsCable, Straight Bar

The low-pulley wrist curl isolates and strengthens your forearm flexors. It builds grip strength and prepares your wrists for heavier compound lifts.

How to do it

1Sit on a bench facing a low cable machine and rest your forearms on your thighs with your wrists hanging over your knees.

2Grasp the straight bar attachment with an underhand, shoulder-width grip.

3Let your wrists extend fully downward, feeling a stretch in your forearms.

4Curl your wrists upward using only your forearm flexors.

5Hold the top contraction for a second, then slowly lower back to the starting position.

Common mistakes

Lifting your forearms off your thighs, bringing your shoulders and biceps into the move.

Using too much weight and yanking the bar, overloading the wrist joints.

Cutting the range of motion short at either end of the movement.

Breathing

Exhale as you curl your wrists up; inhale as you lower the weight down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.