Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl is a strength - wrist flexion with continuous resistance exercise involving Forearm flexors. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Forearm flexors

Secondary muscles

Finger flexors, Brachioradialis (stabilization)

Exercise type

Strength - wrist flexion with continuous resistance

Exercise technique

1. Setup

   Place a flat bench in front of the low pulley.

2. Distance

   Choose a distance that slightly lifts the plates when the bar is at your thighs.

3. Grip

   Take a shoulder-width grip with your palms facing up.

4. Support

   Sit with your forearms on your thighs and wrists free in front of your knees.

5. Lower

   Lower the bar slowly to a comfortable wrist angle.

6. Curl

   Fix your forearms and curl your palms upward.

7. Return

   Pause briefly at the top, then extend back while maintaining cable tension.

Key technique points

• Prevent the bench from sliding.
• Align the cable between both wrists.
• Do not lift your elbows.
• Close your grip fully.
• Do not let the plates rest.
• Use a controlled range with a light load.

Common mistakes

Bench too close

Do not let cable tension disappear completely at the bottom.

Pulling the arms

Do not turn wrist flexion into a small row.

Bending the wrist sideways

Do not meet cable force with joint twisting.

Letting the bar slide

Do not move uncontrollably from palm grip to fingertip grip.

Hanging into the bottom angle

Do not let the cable load take you beyond a comfortable wrist limit.

Striking the plates

Do not unload the weight without braking the return.

Frequently asked questions

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl: why is “Bench too close” a mistake?

Do not let cable tension disappear completely at the bottom.

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl: why is “Pulling the arms” a mistake?

Do not turn wrist flexion into a small row.

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl: why is “Bending the wrist sideways” a mistake?

Do not meet cable force with joint twisting.

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl: why is “Letting the bar slide” a mistake?

Do not move uncontrollably from palm grip to fingertip grip.

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl: why is “Hanging into the bottom angle” a mistake?

Do not let the cable load take you beyond a comfortable wrist limit.

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl: why is “Striking the plates” a mistake?

Do not unload the weight without braking the return.

What should I focus on when doing Seated Two-Arm Palms-Up Low-Pulley Wrist Curl?

Prevent the bench from sliding. Align the cable between both wrists. Do not lift your elbows. Close your grip fully. Do not let the plates rest. Use a controlled range with a light load.

Related exercises

• Cable Wrist Curl
• Seated Dumbbell Palms-Up Wrist Curl
• Seated One-Arm Dumbbell Palms-Up Wrist Curl
• Seated Palm-Up Barbell 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.