Low Cable Wrist Curl: how to do it right
In short: Low cable wrist curl, an isolation of the forearm flexors loaded in the shortened position.
How to do it, step by step
- 1Sit down, forearm resting on your thigh or a bench, palm up, wrist hanging off the edge.
- 2Grab the low pulley handle, let the wrist go into extension for the starting stretch.
- 3Curl your hand toward you by flexing only the wrist, without lifting the forearm.
- 4Squeeze hard for 1 second at the end of the flexion, fist close to the forearm.
- 5Control the return slowly to full extension, with no jerk.
The mistake to avoid
Don't lift your forearms off your thighs: only your wrists move.
Other common mistakes
- Lifting the whole forearm to help: keep the forearm glued to the support, only the wrist moves.
- Relaxing the end of the flexion when it's the key point: hold the tight contraction for 1 second.
- Loading too heavy and making small jerks: reduce the load for a full, clean range.
- Skipping the starting extension: let the wrist open backward to work the whole range.
Muscles worked
- Main:
- Forearms
The wrist flexors dominate: flexor carpi radialis and ulnaris, palmaris longus, plus the finger flexors in support. They curl the hand toward the forearm. The role is purely a wrist flexion, with no involvement of the biceps or the elbow.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do the wrist curl properly?
Sit down, forearm resting on your thigh or a bench, palm up, wrist hanging off the edge. Grab the low pulley handle and let the wrist go into extension for the start. Curl your hand toward you by flexing only the wrist, squeeze for 1 second at the end of the flexion, then control the return to full extension.
What range of motion on the wrist?
Full range on both sides: let the wrist open freely backward at the start, then curl until your fist is close to the forearm. Skipping the starting opening is the most common mistake, you lose half the work.
Where should I feel it?
You should feel the inner side of the forearm, on the palm side: it's the wrist and finger flexors working. The biceps and the elbow should not take part. If you feel the biceps, your elbow is moving, press the forearm down better on the support.
What tempo should I use?
Slow everything down. Curl without momentum, squeeze hard for 1 second at the end of the flexion, then lower slowly until the wrist is fully open. On this exercise, the second of squeezing at the top is worth more than any extra plate.