How to perform the Cable Wrist Curl
- 1Set a cable to the lowest setting, attach a straight bar, sit or kneel facing the machine, and rest your forearms on your thighs or a bench with your palms up and wrists hanging over the edge. Keep your back tall, shoulders relaxed, and lightly grip the bar with your hands about shoulder-width apart.
- 2Curl your wrists up to bring the bar toward your forearms, squeezing your forearms at the top, then slowly lower your wrists down until you feel a stretch. Breathe out as you curl up and breathe in as you lower, keeping the movement smooth and controlled without swinging your arms or shoulders.
Coach tips
- Use a lighter weight so you can move just at the wrists and really feel your forearms working instead of your shoulders or back taking over.
- Pause for a second at the top of each curl and at the bottom stretch to keep the muscles under control, not the cable pulling you.
- Keep your grip firm but not overly tight to avoid tiring out your hands before your forearms get a good workout.
Train forearms smarter
One rep, one set. Hypro turns the Cable Wrist Curl into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Cable Wrist Curl weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much forearms you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Cable Wrist Curl fits right into proven hypertrophy and strength templates.
Related exercises
Behind the Back Wrist Curl
Arms (Forearms) · Cable
Reverse Straight Bar Cable Curl
Arms (Forearms, Brachioradialis) · Cable
Barbell Curl (Reverse Grip)
Arms (Brachioradialis) · Barbell
Dumbbell Wrist Curl
Arms (Forearms) · Dumbbell
Dumbbell Wrist Extension
Arms (Forearm Extensors) · Dumbbell
Hammer Curl
Arms (Brachialis, Brachioradialis) · Dumbbell