Cable wrist curl

Name: Cable wrist curl exercise demonstration
Uploaded: 2026-09-13
Duration: PT6.57S
Description: A cable wrist curl trains the forearm flexors with a palms-up bar attached to a low pulley. Supported forearms stay still while the wrists lower and curl the handle.

Also called palms-up cable wrist curl.

What is Cable wrist curl?

A cable wrist curl trains the forearm flexors with a palms-up bar attached to a low pulley. Supported forearms stay still while the wrists lower and curl the handle.

Two anatomical views of a man seated on a bench with forearms resting on his thighs, curling a low-cable bar with palms up; forearm flexors are shaded red.

How to do Cable wrist curl

Set up

Attach a curl bar to a low pulley and sit facing it with an underhand grip.
Rest your forearms on your thighs with your wrists beyond your knees and the cable clear of your legs.

Execution

Lower the bar by allowing your wrists to open through a controlled range.
Curl the bar upward at the wrists while keeping your forearms supported.
Lower slowly and keep your grip secure before the next repetition.

Common mistakes

Using too much weight
A heavy bar encourages short, bouncing reps and makes it harder to keep the forearms supported.
Lifting the supported forearms
Curl the bar upward at the wrists while keeping your forearms supported.

Where it fits in a session

Near the end of an upper-body or pulling session, after exercises where grip matters.

Use a light load and a controlled range. If grip or wrist position is needed for later compound work, save direct cable wrist curls until that work is finished.

Muscles worked

Front

Back

Primary

Secondary

None listed in this guide

Schematic surface view. Some muscles are partly visible or not shown.

Variations

Dumbbell wrist curl — Lets each wrist move independently with a dumbbell.
Reverse wrist curl — Uses a palms-down grip to train wrist extension instead of flexion.

Frequently asked questions

What muscles do cable wrist curls work?

Palms-up cable wrist curls mainly work the forearm muscles that flex the wrist. Some also help close the fingers around the bar.

Are cable wrist curls the same as reverse cable wrist curls?

No. A palms-up cable wrist curl trains wrist flexion. A reverse cable wrist curl uses a palms-down grip and trains wrist extension.

Sources

Betts JG et al. Anatomy and Physiology 2e, 11.5 Muscles of the pectoral girdle and upper limbs. OpenStax, 2022. https://openstax.org/books/anatomy-and-physiology-2e/pages/11-5-muscles-of-the-pectoral-girdle-and-upper-limbs