A beginner strength exercise done with a cable that mainly works the forearms. Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment. Start light, keep two clean reps in reserve, and add weight only when every rep looks the same.
Updated
Primary
Forearms
Equipment
Cable
Level
beginner
Cable Wrist Curl demonstration
Cable Wrist Curl, starting positionCable Wrist Curl, finishing position
How to Perform
1Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
2Use 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.
3Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
4Slowly lower your wrists back down to the starting position while inhaling.
5Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
6Repeat for the recommended amount of repetitions.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
