Cable Wrist Curl
The Cable Wrist Curl is an isolation exercise that targets the forearm flexors using constant tension from a cable machine. By resting your forearms on a stable surface and curling the wrist upward, you build grip strength and forearm muscularity.
Forearms are small muscle groups that recover quickly but can be easily overtrained if you perform a high volume of heavy pulling exercises like deadlifts or rows. The AI analyzes your total weekly grip volume and recovery data to optimize the intensity and volume of this accessory movement, ensuring you stimulate growth without causing tendonitis or grip fatigue that could impact your major lifts.
Form Cues
- Rest your forearms firmly on your thighs or a bench pad
- Allow the bar to roll down to your fingertips at the bottom
- Curl your wrists upward as high as possible
- Squeeze the forearm muscles hard at the peak contraction
- Keep your elbows stationary throughout the set
- Don't lift your forearms off your thighs
- Don't use your biceps to help pull the weight
- Don't jerk the weight upward with momentum
- Don't cut the range of motion short
Common Mistakes
- Using excessive weight
- Lifting elbows off support
- Not unrolling fingers at bottom
- Rushing the repetition tempo
- Engaging the biceps
Muscles Worked
This exercise isolates the wrist flexors on the underside of the forearm, which are critical for wrist stability and grip strength. By unrolling the fingers at the bottom of the rep, you also engage the finger flexors, providing complete development of the inner forearm.
Primary
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