How to do the Cable Wrist Curl
Cable Wrist Curl is an intermediate single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Brachialis.
Cable Wrist Curl demonstration · © GymiaFit
Cable Wrist Curl at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Brachialis
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Wrist Curl step by step
- 1Attach a straight bar to a low pulley cable machine.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
- 4Rest your forearms on a bench or pad, with your wrists hanging off the edge.
- 5Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
- 6Pause for a moment at the top, then inhale and slowly lower the bar back to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Wrist Curl — questions
What muscles does the Cable Wrist Curl work?
The Cable Wrist Curl primarily targets the Forearms. It also recruits the Biceps, Brachialis as secondary movers.
What equipment do I need for the Cable Wrist Curl?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Wrist Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Wrist Curl?
Cable Reverse Wrist Curl, Cable Standing Back Wrist Curl, Barbell Palms Down Wrist Curl Over A Bench train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Wrist Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.