ForearmsBeginner
Cable Wrist Curl
A wrist curl using a straight bar attached to a low cable pulley. Provides constant tension on the forearm flexors.
Primary muscles
- Forearm Flexors
- Sets
- 3
- Reps
- 15–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Kneel or sit facing a low pulley with forearms on a bench or your thighs, palms up, holding a straight-bar attachment.
Let the wrists extend so the bar lowers.
Curl the bar up by flexing the wrists.
Squeeze briefly at the top.
Lower slowly.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Forearms pinned
Constant tension
Full range
Common mistakes
Lifting the forearms
Jerky reps
Too much weight
Safety notes
Keep movements smooth and loads moderate.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.