How to Do the Cable Wrist Curl
The cable wrist curl uses a low pulley to train your wrist flexors through a smooth range with constant tension. It suits lifters who want bigger forearms and a stronger grip without needing a barbell.
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Muscles worked
Primary
- Forearms
Secondary
- None to speak of
How to do the Cable Wrist Curl
- 1
Attach a straight bar to a low pulley and kneel in front of a bench facing the stack.
- 2
Hold the bar underhand and rest your forearms on the bench with your wrists past the edge.
- 3
Let the bar roll toward your fingertips as your wrists extend.
- 4
Curl the bar upward by flexing your wrists.
- 5
Squeeze at the top for a second.
- 6
Lower slowly back to the stretch.
- 7
Keep your forearms flat on the bench the whole time.
Form cues to remember
- Only your wrists move
- Let the bar roll to your fingers
- Squeeze at the top
- Slow, controlled lowering
Common mistakes
Lifting the forearms
Keep your forearms pinned flat so the wrists do the work.
Using too much weight
Lower it until you can pause at the top with a full range.
Short range of motion
Lower fully into the stretch and curl all the way up.
Rushing the reps
Take two seconds up and two or three down.
Sets and reps
| Muscle growth | 3 sets of 10–20 reps, 45–60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20–30 reps, 30–45 sec rest |
Forearm tendons adapt slowly, so increase weight gradually. Stop if you feel pain at the inside of the elbow or wrist.
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Cable Wrist Curl FAQ
What does the cable wrist curl work?
The wrist flexors on the underside of your forearm, which help with gripping and pulling. Doing them builds grip endurance as well as forearm size.
Cable or dumbbell wrist curls?
The cable keeps tension through the entire range, while dumbbells are easier to set up and train each arm separately. Both work if you control the movement.
How often can I train forearms with cable wrist curls?
Because they get a lot of indirect work, two sessions a week with a few sets each is plenty. Leave a day or two between hard sessions.
