Cable Wrist Curl

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Forearm (look at the image)

How to perform exercise

Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
Slowly lower your wrists back down to the starting position while inhaling.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Repeat for the recommended amount of repetitions.

Variations:

This exercise can also be performed sitting down by kneeling and using the bench as a resting position for your forearms. Your wrist can hang over the bench and the same movements as mentioned above can be performed.
You can also use a dumbbell instead of a barbell.

What muscles work?

If the correct technique is followed, the following muscle groups work: Forearm, and auxiliary muscles:

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Exercise substitutions

You can try replacing the exercise «Cable Wrist Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.