Two Arm Cable Wrist Curl

Sit tall like a cozy bear on a log, grab the cable with palms up, and curl your paws to bring the handle up using only your wrists. Keep your forearms planted and let the cable give you smooth, steady tension. Small motion, big forearm pump, like collecting honey one curl at a time.

Instructions

1. Attach a straight bar or two single handles to a low pulley.
2. Sit facing the cable and grasp the handle(s) with a supinated grip (palms up), hands about shoulder-width if using a bar.
3. Rest your forearms on your thighs or a bench with wrists just past the knees/edge so the hands can move freely.
4. Start with wrists extended slightly so the handle is lowered under control.
5. Curl the wrists upward (flexion) without moving the elbows or lifting the forearms.
6. Squeeze at the top briefly, then slowly lower back to the start through a comfortable range.
7. Repeat for the desired reps, keeping tension and a steady tempo.

Benefits

• Strengthens wrist flexors and improves forearm size and endurance
• Helps grip strength carryover for pulling movements and carries
• Cable provides smooth, consistent resistance through the range of motion
• Can be easier to load progressively and evenly with both arms

Key Points

• Keep forearms supported and elbows still to isolate the wrist flexors.
• Move only at the wrists; avoid turning it into a biceps curl.
• Use a controlled tempo, especially on the lowering phase.
• Keep wrists neutral to slightly extended at the bottom; avoid painful overextension.
• Maintain consistent cable tension and avoid bouncing.

Common Mistakes

• Using too much weight and bouncing the reps
• Letting elbows flare or forearms lift off the support
• Turning the movement into a full arm curl
• Overextending the wrists at the bottom causing discomfort
• Rushing the eccentric and losing tension