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Cable Wrist Curl

Forearms Isolation Cable machineFlat bench
Demo (loops)

How to do it

Starting position

  1. Attach a straight bar to the cable and lower the pulley to the lowest position.
  2. Place a flat bench directly in front of the cable and sit down.
  3. Grip the bar shoulder-width apart and rest your forearms on the bench.

Movement

  1. Extend your wrists downward, letting the bar roll down to your fingertips.
  2. Curl your wrists inward forcefully and contract.
  3. Slowly return to the starting position, maintaining muscle tension.

Breathing

Exhale as you curl the bar up, and inhale as you lower it.

Trainer tips

  • Place your arms flat against the bench with your palms facing up
  • Bend only your wrists to curl the bar up
  • Pause briefly at the top

Cautions

  • Using heavy weight strains your wrist ligaments, so start with a light weight.
  • Lifting the arms off the bench
  • Bouncing through reps quickly

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesForearms
EquipmentCable machineFlat bench
Movement patternIsolation
Rep range10–15 reps
2 similar exercises

Representative exercise: Cable Wrist Curl

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Cable Standing Reverse Grip Curl (Straight Bar)HarderCable Standing Reverse Curl (SZ Bar)HarderBarbell Reverse Wrist CurlSimilar exerciseBand Reverse Wrist CurlSimilar exerciseWrist Push-UpSimilar exerciseDumbbell One Arm Wrist CurlSame muscle · different equipmentWrist RollerSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.