Cable Wrist Curl

How to perform the Cable Wrist Curl

1. Attach a straight bar to a low cable pulley and sit on a bench with your forearms resting on your thighs.
2. Take a supinated grip with the palms up so the cable trains the wrist flexors under constant tension.
3. Unlike free weights, the cable keeps steady resistance across the whole range instead of dropping off at the bottom.
4. Let the bar roll down toward the fingertips for a full stretch of the flexors.
5. Curl the wrists up by flexing them and closing the fingers as high as the joint allows.
6. Lower under control back to the fingertip stretch, keeping the forearms pinned to the thighs throughout.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Letting the forearms lift off the thighs so the elbows assist the wrist.
• •Setting the pulley too high so the tension pulls at the wrong angle.
• •Cutting the range short instead of rolling to the fingertips at the bottom.
• •Using momentum from the whole arm rather than isolating the wrist flexors.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.