# Cable Wrist Curl

A seated forearm isolation exercise using a short straight bar on the low pulley. Trains the wrist flexors with steady cable tension through the whole range.

- Beginner · Isolation
- Equipment: Cable machine, Flat bench
- HD video: https://media.seto.fit/exercises/cable-wrist-curl/video/male.mp4
- HTML: https://seto.fit/exercises/cable-wrist-curl/

## Muscles worked

- Forearms: 10/10

## How to do the Cable Wrist Curl

1. Sit facing the low pulley, forearms on your thighs, palms facing up.
2. Let your wrists hang down, feeling a gentle stretch in your forearms.
3. Curl the bar up by bending only your wrists, forearms still.
4. Slowly lower the bar until your wrists are fully bent back.

### Full technique — 7 steps

1. Attach a short straight bar to the low pulley and place a flat bench in front of the machine.
2. Sit on a bench and rest your forearms across your thighs with palms facing up.
3. Let your wrists hang just past your knees and hold the bar in your fingers.
4. Start with the wrists lowered into extension while keeping forearms and elbows still.
5. Curl the bar upward by closing your hands and flexing only through the wrists.
6. Raise the bar as high as your wrist flexion allows without lifting the forearms.
7. Lower the bar back down until the wrists return to a stretched extended position.

## Common mistakes

- Lifting forearms off the thighs
- Turning it into a biceps curl
- Using partial wrist range
- Holding the bar deep in palms
- Letting the weight stack drop between reps

## Form cues

- Let bar roll to fingers
- Move only the wrists
- Use full wrist flexion
- Keep forearms planted

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Reverse Wrist Curl](https://seto.fit/exercises/dumbbell-reverse-wrist-curl/), [Neutral Grip Dumbbell Wrist Curl](https://seto.fit/exercises/neutral-grip-dumbbell-wrist-curl/)
- **No equipment**: [EZ Bar Wrist Curl](https://seto.fit/exercises/ez-bar-wrist-curl/)
- **Barbell**: [Barbell Wrist Curl](https://seto.fit/exercises/wrist-curl-barbell/), [Barbell Behind the Back Wrist Curl](https://seto.fit/exercises/barbell-behind-the-back-wrist-curl/)
- **Kettlebell**: [Kettlebell Reverse Wrist Curl](https://seto.fit/exercises/kettlebell-reverse-wrist-curl/), [Kettlebell Wrist Curl](https://seto.fit/exercises/kettlebell-wrist-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Wrist Curl](https://seto.fit/exercises/resistance-band-wrist-curl/) — Beginner
- **This exercise: Cable Wrist Curl — Beginner**

## Quick answers

### What muscles does the Cable Wrist Curl work?

Primary: Forearms 10/10.

### Which joints does the Cable Wrist Curl load?

Wrist: moderate. Wrist — lighter options: Hammer Curl, Alternating Dumbbell Curl, Barbell Curl.

### When should I do the Cable Wrist Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Cable Wrist Curl?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable Wrist Curl?

Dumbbells: Dumbbell Reverse Wrist Curl, Neutral Grip Dumbbell Wrist Curl. No equipment: EZ Bar Wrist Curl. Barbell: Barbell Wrist Curl, Barbell Behind the Back Wrist Curl. Kettlebell: Kettlebell Reverse Wrist Curl, Kettlebell Wrist Curl.

### What is an easier version of the Cable Wrist Curl?

Resistance Band Wrist Curl (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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