Exercise guide
Cable Wrist Curl
- Beginner
- Isolation
- Rep-based
- Lower arms
- Upper arms
The cable wrist curl provides constant tension throughout the entire range of motion to isolate the forearm flexors, improving both grip strength and forearm hypertrophy. Using a cable machine ensures the resistance remains consistent, unlike dumbbells where tension drops off at the top of the movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set a cable pulley to the lowest position and attach a straight bar or EZ-bar.
- Place a flat bench perpendicular to the machine, approximately two feet away.
- Sit on the bench facing the machine and grasp the bar with a shoulder-width, underhand (supinated) grip.
- Rest your forearms on the bench so your wrists hang just over the edge, with your knees positioned to stabilize your lower body.
How to do it
- Inhale and slowly lower the bar by extending your wrists, allowing the bar to roll down toward your fingertips for a deep stretch.
- Exhale and curl the bar upward by flexing your wrists as high as possible, squeezing the forearms at the peak.
- Maintain a controlled 2-0-2 tempo, ensuring the forearms remain glued to the bench.
- Repeat for the desired number of repetitions, focusing on a smooth, non-ballistic motion.
Form checklist
- Keep your forearms flat against the bench; do not let your elbows lift.
- Ensure the movement occurs only at the wrist joint, avoiding any bicep involvement.
- Use a full range of motion, letting the bar roll into the fingers at the bottom.
- Maintain a neutral spine and keep your shoulders relaxed and down.
Pro tips
- At the bottom of the rep, slightly open your grip to let the bar roll to your distal phalanges (fingertips) to maximize the stretch on the flexor tendons.
- Hold the peak contraction for one second to maximize blood flow and mind-muscle connection in the forearm belly.
Make it harder
- Switch to a single-arm D-handle to work each forearm unilaterally and correct strength imbalances.
- Perform a 'mechanical drop set' by immediately switching to an overhand grip (wrist extensions) once you reach failure on the curls.
Frequently asked
- What muscles does the cable wrist curl work?
- The cable wrist curl primarily targets the forearms.
- What equipment do you need for the cable wrist curl?
- The cable wrist curl uses cable.
- Is the cable wrist curl good for beginners?
- Yes. The cable wrist curl is a beginner-friendly movement and a strong foundation to build on.