Forearms
Cable Wrist Curl
The Cable Wrist Curl is a strength exercise on a cable machine for your forearms. Share of the load in the Zulta muscle model: forearm flexors 90% and forearm extensors 10%.
How to do it
- Set a pulley at the lowest position, clip on a straight bar and place a flat bench facing the machine.
- Sit on the end of the bench and take the bar with palms up, hands shoulder-width.
- Rest the forearms on the thighs so the wrists hang past the knees toward the machine.
- Let the cable pull the wrists back, then curl them up as far as they go.
- Pause at the top and lower slowly.
Tips
- Sit far enough back that the stack stays lifted at the bottom.
- Keep the fingers closed around the bar for a steady load.
Common mistakes
- Letting the forearms rise off the thighs.
- Bouncing the stack at the bottom of each rep.
Muscles worked by the Cable Wrist Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Flexing the wrist against load isolates the forearm flexors; the extensors only co-contract.
Cable Wrist Curl alternatives
Different equipment
- Barbell Wrist Curl
- Behind the Back Wrist Curl
- Dumbbell Wrist Curl
- EZ Bar Wrist Curl
- Machine Wrist Curl
- Wrist Curl
Frequently asked questions
What muscles does the Cable Wrist Curl work?
Mainly the forearm flexors.
Is the Cable Wrist Curl good for beginners?
Yes. The Cable Wrist Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Wrist Curl?
For example the Barbell Wrist Curl, Behind the Back Wrist Curl and Dumbbell Wrist Curl. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
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