Cable Wrist Curl
Cable Wrist Curl is for lifters with a base already built and fits late in an arms workout.
How to do Cable Wrist Curl
- Attach a straight bar to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Rest your forearms on a bench or pad, with your wrists hanging off the edge.
- Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
- Pause for a moment at the top, then inhale and slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
Cable Wrist Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Wrist Curl Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Cable Wrist Curl
Swap Cable Wrist Curl For
Cable Wrist Curl — Frequently Asked Questions
How do you do the Cable Wrist Curl?
Attach a straight bar to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Wrist Curl work?
The Cable Wrist Curl primarily targets the forearms. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable Wrist Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Wrist Curl good for beginners?
Not usually. The Cable Wrist Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Wrist Curl?
Try the Dumbbell One Arm Wrist Curl, Kettlebell Alternating Hang Clean or the Barbell Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.
