Cable Wrist Curl

Cable Wrist Curl is a beginner isolation pull using cable. It loads Forearms.

Why this lift

The Cable Wrist Curl is a beginner isolation pull lift. It primarily loads Forearms. You need cable. Most programs place it after your main compounds, as accessory work. You may also hear it called Cable Wrist Curls.

Grips fail before backs do on heavy pulls. Train them if the bar is slipping before the set is over. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Forearms
• Secondary: —

Setup

• Hold cable with the elbows pinned near the ribs.

How to do it

1. Curl through a full range. Squeeze Forearms at the top.
2. Lower slowly. Do not swing the torso.

Coaching cues

• Elbows stay put.
• Wrists neutral.

Common mistakes

• Swinging the weight up. Cut the load; own the eccentric.

How to program it

Treat the Cable Wrist Curl as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Cable Wrist Curl does not agree with you, Barbell Standing Back Wrist Curl trains Forearms with a different setup.

Related lifts

• Barbell Standing Back Wrist Curl Forearms
• Barbell Wrist Curl Forearms
• Barbell Wrist Extension Forearms
• Cable Standing Back Wrist Curl Forearms
• Dead Hang Forearms
• Dumbbell Standing Back Wrist Curl Forearms

FAQ

What muscles does the Cable Wrist Curl work?

The Cable Wrist Curl works Forearms.

What equipment do I need for the Cable Wrist Curl?

You need cable.

Is the Cable Wrist Curl suitable for beginners?

Yes. The Cable Wrist Curl is marked beginner in this catalog. Start lighter than you think and film one set from the side.