Cable Wrist Curl

How to perform

1. 01Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
2. 02Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
3. 03Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
4. 04Slowly lower your wrists back down to the starting position while inhaling.
5. 05Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
6. 06Repeat for the recommended amount of repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.