Movement overview

The Cable Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.

Step-by-step cues

1. Attach a straight bar to the low pulley of a cable machine.
2. Sit on a bench facing the cable machine, with your feet flat on the floor.
3. Grasp the bar with an underhand grip, hands shoulder-width apart.
4. Rest your forearms on your thighs, allowing your wrists to extend over your knees.
5. Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
6. Lower the bar back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your elbows stationary and close to your body throughout the exercise.
• Focus on using only your wrist flexors to lift the weight; avoid using your biceps or shoulders.
• Use a lighter weight to maintain control and prevent strain on your wrists.
• Perform the movement slowly to maximize muscle tension and effectiveness.
• Ensure full range of motion by fully extending and flexing your wrists.
• Maintain a neutral spine and avoid leaning forward or backward during the exercise.