FitCi
Cable Wrist Curl is an isolation exercise for the forearms: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: cable. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Attach a straight bar to the low pulley and sit on a bench in front of it
- Rest your forearms on your thighs or the bench with wrists hanging past your knees
- Grip the bar with palms facing up
- Curl the bar upward using only your wrists
- Squeeze for one second at the top, then let the wrists drop fully
Coaching tip
Unlike a dumbbell, the cable keeps tension at the bottom; the most efficient tool for a forearm pump.
Caution
Skip this move or ask a professional first if you have pain or an injury in: wrist. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Dead Hang
- Same muscle, different equipment: Barbell Wrist Curl, Barbell Reverse Wrist Curl, Dumbbell Wrist Curl
More forearms exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.