Cable Wrist Curl
- Zielmuskel
- Wrist Flexors
- Equipment
- Cable
- Körperregion
- Forearms
- Typ
- Strength
The cable wrist curl is a forearm isolation exercise that targets the wrist flexors on the underside of the forearm. Using a low cable for constant tension, you rest your forearms on your thighs or a bench, palms up, and curl the handle by flexing your wrists. It's a simple accessory movement for building forearm strength and a stronger grip.
Cable Wrist Curl: So führst du sie aus
- 1Set the cable pulley to its lowest position and attach a straight bar or single handle.
- 2Sit on a bench facing the cable and rest your forearms along the top of your thighs, palms facing up, so your wrists and hands hang just past your knees.
- 3Grip the handle with an underhand grip and let it pull your wrists into extension, allowing your fingers to open slightly under the load.
- 4Keeping your forearms pressed firmly against your thighs, curl the handle upward by flexing your wrists as high as they will go.
- 5Squeeze the wrist flexors at the top for a brief pause, feeling the contraction on the underside of your forearms.
- 6Lower the handle under control back to the fully stretched starting position without letting your forearms lift off your thighs.
- 7Complete your reps, then return the handle to the stack with control.
Technik-Tipps
- Keep your forearms anchored to your thighs or the bench so the movement comes only from your wrists, not your arms.
- Use a full range of motion — let the wrists extend fully at the bottom and flex completely at the top to work the flexors through their whole length.
- Move slowly and avoid jerking the weight; the cable keeps tension constant, so a controlled tempo gets the most out of each rep.
- Let your fingers open slightly at the bottom and roll the handle back into your palm at the top to involve the deeper finger flexors.
Häufige Fehler
- Using too much weight, which forces you to swing the handle with your arms and removes tension from the wrist flexors.
- Cutting the range of motion short by not letting the wrists extend at the bottom, which limits the stretch and the muscle worked.
- Letting the forearms lift off the thighs, which turns the movement into a curl from the elbow rather than a wrist curl.
- Bouncing out of the bottom position, which relies on momentum and increases strain on the wrist joint.
Häufig gestellte Fragen
What muscles does the cable wrist curl work?
It targets the wrist flexors — the muscles on the underside of the forearm that bend your wrist and help close your grip.
Is the cable wrist curl good for grip strength?
Yes. By strengthening the wrist flexors and finger flexors, it builds forearm and grip strength that carries over to pulling and holding heavy loads.
How many sets and reps should I do?
As a forearm accessory, 2–4 sets of 12–20 reps works well. The wrist flexors respond to higher reps, so favor lighter weight with strict, full-range form.
Why use a cable instead of a dumbbell or barbell?
A cable keeps tension on the wrist flexors through the entire range, including the bottom stretch, whereas free weights lose tension as the handle approaches the top.
