Cable Wrist Curl

Forearms

Cable Wrist Curl

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A forearm curl using a low cable that trains the wrist flexors.

Strength

Primary musclesForearms

Energy burned

≈ 15 kcalFor 3 × 8–12, rest 90s · ≈ 2.6 kcal/min

Estimate range 11–19 kcal (±25 %)

Muscle mass worked4 %

Effort during a set3.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a short straight bar to a low pulley and sit on a bench facing the stack.
2Grip the bar with palms up and rest your forearms on your thighs with your wrists past your knees.
3Let the bar roll to your fingertips.

How to perform

1Keep your forearms still on your thighs.
2Curl the bar upward by bending your wrists.
3Squeeze your forearms at the top.
4Lower slowly until your wrists extend again.