Cable wrist curl

Wrist flexion with constant tension: the cable keeps resistance across the whole range, including the stretched part where a dumbbell stops pulling.

• Isolation
• Cable
• Beginner

How to do it

• Forearms resting on the thigh or on a bench
• Let the wrist extend fully at the bottom
• Curl by closing the wrist only, without moving the elbow
• High reps: the forearm tolerates volume

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Moving the elbow or forearm during the rep
• Partial range without letting the wrist drop
• Loading so much the hand opens

Muscles worked

Primary

• Forearm

Alternatives

• Wrist Curl (flexors)
• Barbell Wrist Curl
• Wrist Roller