How To Do Cable Wrist Curl

Cable Wrist Curl Exercise

Cable Wrist Curl is an excellent exercise for isolating the bottom part of the forearms primarily the wrist flexor and forearm flexor muscles.

The brachioradialis muscles which are found near the lower biceps are partially engaged in this exercise.

Cable Wrist Curls create constant tension on the forearm muscles.

It is used to develop grip strength and is an important exercise for those who participate in golf, tennis, baseball and gymnastics.

Cable Wrist Curls How To

  • Set the handle of a cable station at its lowest position.
  • Take a shoulder width underhand grip on the straight bar; bring it up to your thighs. Tuck your elbows into your torso.
  • Assume a shoulder width stance and keep your core tight throughout the exercise.
  • Bend your elbow slightly until your forearms are almost parallel to the floor.
  • Roll the straight bar down to your finger tips by extending the forearm muscles.
  • Flex at the wrist and curl the straight bar up until your forearms are at the fully flexed position. Hold the position for a count of “one”.
  • Return to starting position by extending the forearm extensors and rolling the straight bar down to your finger tips.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

With Cable Wrist Curl it is very important to keep your elbows tucked into the side of your body to reduce strain on your wrist and elbows.

The elbows should not be allowed to drift forward and backward. Only the wrist should be moving in this exercise.

Use light weight and a high rep routine to generate more productive results with Cable Wrist Curl.

Variations: Barbell Wrist Curl

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Cable Wrist Curl