Cable Wrist Curl
The Cable Wrist Curl primarily works the Wrist Flexors. It is a cable isolation exercise at intermediate difficulty.
The Cable Wrist Curl is an intermediate isolation exercise performed with cable, following a flexion movement pattern. It primarily targets the Wrist Flexors. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Wrist Flexors.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Wrist Flexors |
Muscles Worked
The Wrist Flexors is the primary mover, taking on the bulk of the workload throughout the full range of motion.
Primary Muscles
- Primary Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Sit and grasp cable bar with narrow to shoulder width underhand grip.
- Rest forearms on thighs with wrists just beyond knees.
Execution
- Allow cable bar to roll out of palms down to fingers.
- Raise cable bar back up by gripping and pointing knuckles up as high as possible.
- Lower and repeat.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Wrist Flexors) and can be substituted based on your equipment or variation preferences.
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