Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
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General info
How to perform exercise
- Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
- Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
- Now hold the handle with both hands, palms up, using a shoulder-width grip.
- Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
- Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
- Lower the bar as far as possible, while inhaling and keeping a tight grip.
- Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
- After a second contraction at the top go back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Variations: This exercise can be performed also with a single handle attachment (one arm at a time) or with free weights (barbells or dumbbells) using one arm and two arm variations.
Photos of the correct technique
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!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Seated Two-Arm Palms-Up Low-Pulley Wrist Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
Author: AtletIQ: on
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl — The benefits of exercise, how to properly perform and how many sets to do..
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