Male model ex_ABE3NP

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Lower Arms · Cable

Cable Wrist Curl

beginnerstrength

Cable Wrist Curl is a beginner isolation strength exercise that works the forearms (lower arms), with the biceps assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Forearms
Body part: Lower Arms
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris

Secondary muscles

Biceps · Biceps Brachii

How to do Cable Wrist Curl

Sit on a bench facing the cable machine with a straight bar attached to the low pulley. Grasp the bar with both hands using an underhand grip (palms facing up), hands shoulder-width apart.
Rest your forearms on your thighs with your wrists just beyond your knees, allowing the bar to hang down.
Curl the bar upwards by flexing your wrists, bringing the bar towards your forearms.
Slowly lower the bar back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Keep your forearms stationary on your thighs throughout the exercise.
Focus on squeezing your forearms at the top of the movement.
Exhale as you curl the bar up and inhale as you lower it back down.

Cable Wrist Curl alternatives

Wrist Curl Dumbbell

Forearms · intermediate

Band Wrist Curl

Forearms · beginner

Wrist Curl Barbell

Forearms · intermediate

Kettlebell Wrist Curl

Forearms · intermediate

More forearms exercises

Dumbbell Standing Wrist Curl

Forearms · intermediate

Barbell Wrist Curl on Knees

Forearms · intermediate

Dumbbell Reverse Wrist Curl

Forearms · intermediate

Ez Bar Seated Wrist Curl

Forearms · beginner

Barbell Standing Back Wrist Curl

Forearms · intermediate

Dumbbell Seated Neutral Wrist Curl

Forearms · beginner

Dumbbell One Arm Wrist Curl

Forearms · intermediate

Dumbbell Over Bench Wrist Curl

Forearms · intermediate

Cable Wrist Curl FAQ

What muscles does Cable Wrist Curl work?

Cable Wrist Curl mainly works the forearms in the lower arms (Flexor Carpi Radialis and Flexor Carpi Ulnaris). The biceps work as secondary muscles.

What equipment do you need for Cable Wrist Curl?

You need a cable.

How many sets and reps of Cable Wrist Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Wrist Curl good for beginners?

Yes. Cable Wrist Curl is rated beginner, so it's a sound choice while you learn to train the forearms.

How many calories does Cable Wrist Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Wrist Curl?

Other exercises for the forearms include Wrist Curl Dumbbell, Band Wrist Curl, Wrist Curl Barbell and Kettlebell Wrist Curl.

For developers

Use Cable Wrist Curl in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_ABE3NP" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_ABE3NP",
  "name": "Cable Wrist Curl",
  "model": "male",
  "target": "Forearms",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_ABE3NP/mp4-720.mp4?…",
    "poster": "https://…/ex_ABE3NP/poster.jpg?…"
  }
}