Cable Wrist Curl

The Cable Wrist Curl isolates the Forearms through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.

strengthbeginnercablepullisolation
Cable Wrist Curl - starting position

Starting position

Cable Wrist Curl - ending position

Ending position

Muscles Worked

Primary Forearms

The forearms handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Cable Wrist Curl

  1. 1

    Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.

  2. 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. 3

    Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.

  4. 4

    Slowly lower your wrists back down to the starting position while inhaling.

  5. 5

    Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.

  6. 6

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Bottoms-Up Clean From The Hang Position - starting position

Bottoms-Up Clean From The Hang Position

intermediate forearms
Dumbbell Lying Pronation - starting position

Dumbbell Lying Pronation

intermediate forearms
Dumbbell Lying Supination - starting position

Dumbbell Lying Supination

intermediate forearms
Farmer's Walk - starting position

Farmer's Walk

intermediate forearms
Finger Curls - starting position

Finger Curls

beginner forearms
Kneeling Forearm Stretch - starting position

Kneeling Forearm Stretch

beginner forearms

Frequently Asked Questions

What muscles does the Cable Wrist Curl work?

The Cable Wrist Curl primarily targets the Forearms. It's an effective isolation exercise for building forearms strength.

Is the Cable Wrist Curl good for beginners?

Yes, the Cable Wrist Curl is suitable for beginners. Start with light weight to master the 6-step form before adding load.

What equipment do I need for the Cable Wrist Curl?

You need cable to perform the Cable Wrist Curl. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

Download for iOS