Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

The Seated Two-Arm Palms-Up Low-Pulley 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
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl - starting position

Starting position

Seated Two-Arm Palms-Up Low-Pulley 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 Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

  1. 1

    Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.

  2. 2

    Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.

  3. 3

    Now hold the handle with both hands, palms up, using a shoulder-width grip.

  4. 4

    Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.

  5. 5

    Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.

  6. 6

    Lower the bar as far as possible, while inhaling and keeping a tight grip.

  7. 7

    Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.

  8. 8

    After a second contraction at the top go back to the starting position as you inhale.

  9. 9

    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
Cable Wrist Curl - starting position

Cable Wrist Curl

beginner 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

Frequently Asked Questions

What muscles does the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl work?

The Seated Two-Arm Palms-Up Low-Pulley Wrist Curl primarily targets the Forearms. It's an effective isolation exercise for building forearms strength.

Is the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl good for beginners?

Yes, the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl is suitable for beginners. Start with light weight to master the 9-step form before adding load.

What equipment do I need for the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl?

You need cable to perform the Seated Two-Arm Palms-Up Low-Pulley 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