Cable Wrist Curl
Cable Wrist Curl is a resistance exercise – isolated wrist movement exercise involving Forearm flexors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm flexors
- Secondary muscles
- Finger flexors, Brachioradialis (stabilization)
- Exercise type
- Resistance exercise – isolated wrist movement
Exercise technique
- Bench
Place a flat bench opposite the low pulley and plant your feet.
- Bar
Take a narrow-to-medium underhand grip on a straight attachment.
- Forearms
Rest forearms on your thighs with wrists beyond your knees.
- Line
Keep the cable taut at a distance that avoids leg friction.
- Curl
Exhale and flex only your wrists toward your palms.
- Top contraction
Lift the bar in a small arc and pause with elbows still.
- Open back
Slowly extend wrists downward while maintaining a secure finger grip.
Key technique points
- Support forearms on thighs.
- Position wrists beyond knees.
- Use a symmetrical underhand grip.
- Do not curl at the elbows.
- Resist cable tension calmly.
- Do not bend wrists sideways.
Common mistakes
Pulling from the elbows
Do not bend elbows to lift the bar; keep forearms fixed on your thighs.
Sliding toward the pulley
Do not let the cable drag your torso forward; maintain foot and seated support.
Tilting wrists sideways
Do not bend hands toward thumb or little-finger sides; flex in a straight line.
Letting the bar roll onto fingers
Do not open enough to lose the attachment from your fingertips; use a secure closed grip and small arc.
Excessive backward opening
Do not let the cable force your hands to end range; reverse where active control ends.
Clashing the stack
Do not drop and rest the plates at the bottom; maintain controlled tension through the small wrist movement.
Frequently asked questions
Cable Wrist Curl: why is “Pulling from the elbows” a mistake?
Do not bend elbows to lift the bar; keep forearms fixed on your thighs.
Cable Wrist Curl: why is “Sliding toward the pulley” a mistake?
Do not let the cable drag your torso forward; maintain foot and seated support.
Cable Wrist Curl: why is “Tilting wrists sideways” a mistake?
Do not bend hands toward thumb or little-finger sides; flex in a straight line.
Cable Wrist Curl: why is “Letting the bar roll onto fingers” a mistake?
Do not open enough to lose the attachment from your fingertips; use a secure closed grip and small arc.
Cable Wrist Curl: why is “Excessive backward opening” a mistake?
Do not let the cable force your hands to end range; reverse where active control ends.
Cable Wrist Curl: why is “Clashing the stack” a mistake?
Do not drop and rest the plates at the bottom; maintain controlled tension through the small wrist movement.
What should I focus on when doing Cable Wrist Curl?
Support forearms on thighs. Position wrists beyond knees. Use a symmetrical underhand grip. Do not curl at the elbows. Resist cable tension calmly. Do not bend wrists sideways.
Related exercises
- Seated Dumbbell Palms-Up Wrist Curl
- Seated One-Arm Dumbbell Palms-Up Wrist Curl
- Seated Palm-Up Barbell Wrist Curl
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
- Standing Palms-Up Barbell Behind The Back Wrist Curl
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.