Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

Forearms

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl (Start)

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl (End)

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A cable wrist curl using both hands, palms up, to train the forearm 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

1Sit at a low pulley with a straight bar attached.
2Rest your forearms on your thighs with palms up.

How to perform

1Curl the bar up by bending your wrists.
2Hold briefly at the top.
3Lower slowly.
4Repeat.