Cable Seated Wrist Curls

Muscle Group: Forearms

Cable Seated Wrist Curls develop the inside (flexor muscles) of the forearms.

Attach a medium bar to a low cable and hold it with an underhand grip, hands close to each other. Sit on a bench with your forearms resting on the bench or knees. Your wrists and hands should hang over the end, and your elbows and wrists should be the same distance apart.

Bend your wrists and lower the weight toward the floor. When you can’t lower the bar any farther, carefully open your fingers a little bit and let the weight roll down out of the palms of your hands. Roll the weight back up into your hands, then use the forearms, and lift the weight as high as you can without letting your forearms come up off the bench. Forearms are similar to calves, they need a lot of stimulation to grow, so really destroy them if you want big arms.

Reverse Cable Seated Wrist Curls variation: Attach a medium bar to a low cable and hold it with an overhand grip, hands close to each other. Sit on a bench with your forearms resting on the bench or knees. Your wrists and hands should hang over the end, and your elbows and wrists should be the same distance apart. Bend your wrists and lower the weight toward the floor. When you can’t lower the bar any farther, extend the weight back upward flexing hard at the top.

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