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Cable Forearm Curl
Cable forearm curl isolates wrist flexors to build grip strength and forearm size; uses low pulley for constant tension, ideal for hypertrophy in compound lift support.
About Exercise
Equipment
Single Cable Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Biceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Biceps
4/10Brachialis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Attach straight bar to low pulley on cable machine. Sit on bench facing machine, rest forearms on thighs with wrists hanging off edge, grip bar underhand.
- Allow weight to extend wrists fully downward for stretch.
- Flex wrists to curl bar upward toward forearms.
- Squeeze flexors at top contraction.
- Pause briefly at peak.
- Slowly lower bar to extend wrists fully.
- Repeat without swinging or lifting forearms.
Coaching Tips
Form Cues
- Isolate to wrists only.
- Keep forearms stable.
- Squeeze at top.
- Control the descent.
- Grip tight throughout.
Breathing
Inhale as you lower the bar, exhale as you curl upward while bracing core.
Tempo
3-1-2
Range of Motion
Full wrist extension at bottom to maximal flexion at top, with knuckles nearing forearms.
Safety
Safety Notes
- Avoid heavy weights to prevent wrist strain.
- Warm up wrists first.
- Stop if sharp pain occurs.
- Use full controlled ROM.
Spotting
Not required; self-spot with weight stack pin.
Common Mistakes
- Using momentum from arms.
- Incomplete wrist extension.
- Forearms lifting off support.
- Too heavy, causing elbow bend.
When to Avoid
- Acute wrist pain
- Wrist joint instability
Flexibility Needed
- Adequate wrist flexion/extension ROM
Build Up First
- Basic grip strength
- Familiarity with cable machines
Also known as
Cable Wrist Curl, Seated Cable Forearm Curl
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