Cable Wrist Curl
The cable wrist curl is an effective exercise for targeting the muscles in the forearm and wrist. It is performed by gripping a straight bar attachment on a low pulley cable, with the forearms resting against the top of the thighs and the wrists hanging beyond the knees. The exercise involves curling the wrist upwards and exhaling, and then slowly lowering back down while inhaling. This exercise can also be performed seated, with the forearms resting on a bench and the wrists hanging over the edge. Alternatively, a dumbbell can be used instead of a barbell.
Type:
Strength
Muscles Used:
Forearms
Level:
Beginner
Equipment:
Cable
Benefits Of This Exercise
- The cable wrist curl strengthens the muscles in the forearms and wrists, helping to improve grip strength and coordination.
- It is also an effective exercise for improving range of motion in the wrist, which can help to reduce wrist pain and stiffness.
- The exercise also helps to improve the stability and balance of the muscles in the arms, shoulders and chest, which can help to improve overall posture.
- The cable wrist curl is a low-impact exercise that can be performed with minimal risk of injury if proper form is maintained.
- It can be performed with a variety of weights and reps to provide a challenging workout for all fitness levels.
Step by Step Instructions For Cable Wrist Curl
- Place a flat bench in front of a low pulley cable with a straight bar attachment.
- Grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring your arms up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
- Curl your wrist upwards and exhale. Hold the contraction for a second.
- Slowly lower your wrists back down to the starting position while inhaling.
- Keep your forearms stationary throughout the exercise as your wrist is the only movement needed.
- Repeat for the recommended number of repetitions.
Variations:
- If desired, you can perform this exercise sitting down by kneeling and using the bench as a resting position for your forearms. Your wrists should hang over the bench and you can perform the same movements as mentioned above.
- Alternatively, you can use a dumbbell instead of a barbell.
Warm Up Tips
- Before starting the cable wrist curl exercise, make sure to warm up your wrists and forearms with some light stretching and mobility exercises.
- Perform some wrist circles by extending your arms out in front of you and rotating your wrists in a circular motion. This will help loosen up the joints and increase blood flow to the area.
- Next, do some wrist flexion and extension exercises by bending your wrists up and down. This will help warm up the muscles in your forearms and prepare them for the upcoming workout.
- Once you feel adequately warmed up, set up the cable machine by attaching the straight bar attachment to the low pulley. Place a flat bench in front of the machine.
- Stand facing the cable machine and grab the bar with a narrow to shoulder width supinated grip (palms up). Bring your forearms up so that they are resting against the top of your thighs, with your wrists hanging just beyond your knees.
- Start the exercise by curling your wrists upwards, squeezing the muscles in your forearms. Exhale during this movement and hold the contraction for a second.
- Slowly lower your wrists back down to the starting position while inhaling. Make sure to keep your forearms stationary throughout the exercise, with only your wrists moving.
- Repeat the wrist curl for the recommended number of repetitions.
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Cable Wrist Curl Safety Tips
- Ensure that the bench is placed securely in front of the low pulley cable to provide a stable base for the exercise.
- When grabbing the cable bar, make sure to use a narrow to shoulder width supinated grip (palms up) to target the correct muscles in the forearm and wrist.
- Keep your forearms resting against the top of your thighs throughout the exercise to maintain stability and prevent unnecessary movement.
- As you curl your wrist upwards, exhale to maintain proper breathing technique and engage the muscles effectively.
- When lowering your wrists back down, do so slowly and controlled to avoid any sudden jerky movements that may strain the muscles.
- Focus on isolating the movement to your wrists only, keeping your forearms stationary throughout the exercise.
- Start with a weight that is appropriate for your fitness level and gradually increase it as you become stronger and more comfortable with the exercise.
- If performing the seated variation, make sure the bench is positioned securely and that your wrists can comfortably hang over the edge.
- If using a dumbbell instead of a barbell, ensure that you have a firm grip on the weight and maintain proper form throughout the exercise.
- Listen to your body and stop the exercise if you experience any pain or discomfort. It’s important to prioritize safety and avoid injury.
Incorporating Into Other Workouts
The cable wrist curl can be incorporated into workouts to target the muscles in the forearm and wrist. Here are a few ways to incorporate this exercise into your routine:
1. Forearm Workout: Include the cable wrist curl as part of your forearm workout routine. Perform 3-4 sets of 8-12 repetitions, focusing on maintaining proper form and feeling the contraction in your wrists and forearms.
2. Superset with Bicep Exercises: To add an extra challenge and target both your biceps and forearms, superset the cable wrist curl with bicep exercises such as barbell curls or hammer curls. Perform 3 sets of 10-12 repetitions for each exercise, alternating between the cable wrist curl and bicep exercise.
3. Full Body Circuit: Incorporate the cable wrist curl into a full body circuit workout. Combine it with exercises targeting other muscle groups, such as squats, push-ups, and rows. Perform each exercise for a certain amount of time (e.g. 30 seconds) and then move on to the next exercise without rest. Repeat the circuit for 3-4 rounds.
4. Active Recovery: Use the cable wrist curl as an active recovery exercise between sets of heavier compound movements. Perform a set of cable wrist curls with lighter weight and higher repetitions (e.g. 15-20 reps) to give your larger muscle groups a break while still engaging your forearms and wrists.
Remember to start with a weight that challenges you but