Exercise guide
Cable Standing Wrist Curl
- Beginner
- Isolation
- Rep-based
- Lower arms
The cable standing wrist curl provides constant tension on the wrist flexors, making it highly effective for building forearm thickness and grip strength. This isolation movement targets the muscles on the underside of the forearm through a concentrated and consistent range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the lowest setting and attach a straight bar or EZ-bar.
- Stand facing the machine with feet shoulder-width apart and a slight bend in your knees.
- Grasp the bar with an underhand (supinated) grip, with hands spaced shoulder-width apart.
- Step back slightly so the weight is engaged, with arms fully extended and the bar resting near your thighs.
How to do it
- Exhale as you curl your wrists upward, bringing your palms toward your inner forearms while keeping your arms completely still.
- Squeeze the forearm muscles at the peak of the contraction for one second.
- Inhale as you slowly lower the bar back to the starting position using a controlled 2-second tempo.
- Allow the bar to roll slightly toward your fingertips at the bottom of the movement to maximize the stretch.
Form checklist
- Keep your elbows locked in place against your sides to prevent bicep involvement.
- Ensure the movement is strictly occurring at the wrist joint, not the elbows or shoulders.
- Maintain a neutral spine and avoid leaning your torso back to swing the weight.
- Keep your shoulders pinned back and down throughout the set.
Pro tips
- Try using a 'thumbless' grip (suicide grip) to shift more of the mechanical load directly onto the wrist flexors.
- Focus on a slow eccentric (lowering) phase; the constant tension of the cable makes this phase particularly effective for muscle growth.
Make it harder
- Switch to a single-arm D-handle attachment to train each forearm independently and address strength imbalances.
- Perform a 'pause-and-squeeze' at the top of every rep for 3 seconds to increase time under tension.
Frequently asked
- What muscles does the cable standing wrist curl work?
- The cable standing wrist curl primarily targets the forearms.
- What equipment do you need for the cable standing wrist curl?
- The cable standing wrist curl uses cable.
- Is the cable standing wrist curl good for beginners?
- Yes. The cable standing wrist curl is a beginner-friendly movement and a strong foundation to build on.