Forearms · Cable machine

Cable Standing Wrist Curl

The cable standing wrist curl is an isolation exercise designed to strengthen the forearm flexors and improve grip capacity. It suits lifters of all fitness levels and works best at the end of an arm or pull workout.

Muscles: Forearms
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with a straight bar attachment set at waist height.
Grip the bar with an underhand grip, palms facing up.
Keep your forearms resting against your thighs or extended in front of you.
Curl your wrists upward, bringing the bar towards your forearms.
Lower back down with control.

Common mistakes

Bending at the elbows instead of moving only the wrists shifts the load to the biceps and limits forearm work.
Using excessive weight encourages momentum from the torso and places undue stress on the wrist joints.
Letting the cable snap back down in the eccentric phase reduces time under tension and increases injury risk.

Tips

Rest your forearms against your thighs to keep your elbows steady and isolate the wrists.
Hold the peak contraction for a brief second at the top of each curl to maximize muscle activation.
Lower the weight slowly and with control without letting the cable pull your fingers open.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions with 45 to 60 seconds of rest between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Why choose a cable over a barbell for wrist curls?

The cable maintains constant tension throughout the entire range of motion, keeping the flexors engaged even at the bottom of the movement.

What should you do if you experience wrist pain during the exercise?

Stop the movement immediately and reduce the weight or change the handle; if the pain persists, consult a healthcare professional.

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