Wrist Curl (Cable)

A forearm isolation exercise using cable resistance to target the wrist flexors. Excellent for forearms strength and forearm development.

Instructions

1. Sit on a flat bench in front of a low pulley cable with a straight bar attachment.
2. Grab the cable bar with a narrow to shoulder-width supinated grip (palms up).
3. Position your forearms resting against the top of your thighs with wrists hanging just beyond your knees.
4. Keep your forearms stationary and engaged against your thighs throughout the movement.
5. Curl your wrists upward by flexing your forearms, exhaling as you move.
6. Hold the contraction for 1 second at the top of the movement.
7. Slowly lower your wrists back down to the starting position while inhaling.
8. Repeat for the recommended amount of repetitions.

Tips

• Keep your forearms completely stationary to isolate the wrist flexors.
• The cable provides constant tension that makes this more challenging than traditional curls.
• Use controlled movements and avoid swinging the weight.
• This exercise develops grip strength and forearm endurance for functional fitness.
• Perform this movement unilaterally (one arm at a time) to identify and address strength imbalances.