Cable Wrist Curl

Muscles worked by the Cable Wrist Curl

Primary

Forearm FlexorsWrist Flexor Muscles

Also called: wrist flexors, flexor carpi, forearm flexors, inner forearm.

Equipment

Cable Machine

Also called: cable pulley, functional trainer, cable crossover, cable column, cable station, pulley machine.

How to do the Cable Wrist Curl

1. Attach a straight bar to a low cable pulley.
2. Kneel or sit with forearms on a bench, palms facing up.
3. Let your wrists flex off the bench edge.
4. Curl the bar up by flexing your wrists.
5. Lower under control and repeat.

Form tips

• Move only at the wrists; keep your forearms pressed into the bench.
• Perform the reps slowly to avoid straining your wrists.
• Pause briefly at the top of each rep for a stronger contraction.

At a glance

Cable Wrist Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Dumbbell Wrist Curl
• Cable Bent-Over Row
• Cable Chest Press
• Cable Crunch
• Cable Curl
• Cable External Rotation
• Cable Face Pull
• Cable Fly

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "cable-wrist-curl",
  "name_en": "Cable Wrist Curl",
  "name_de": "Kabelzug Handgelenks-Curl",
  "name_es": "Curl de Muñeca con Cable",
  "description_en": "An isolation exercise flexing the wrists against cable resistance to strengthen the forearm flexors.",
  "description_de": "Eine Unterarmübung am Kabelzug, bei der die Handgelenke mit aufliegenden Unterarmen gegen konstanten Zugwiderstand gebeugt werden.",
  "description_es": "Un curl de muñeca en polea baja, con los antebrazos apoyados en un banco, que fortalece los flexores del antebrazo.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "cable",
  "body_part": "lower_arms",
  "primary_muscles": [
    "forearm_flexors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "wrist-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Attach a straight bar to a low cable pulley.",
    "Kneel or sit with forearms on a bench, palms facing up.",
    "Let your wrists flex off the bench edge.",
    "Curl the bar up by flexing your wrists.",
    "Lower under control and repeat."
  ],
  "instructions_de": [
    "Befestige eine gerade Stange am unteren Kabelzug.",
    "Knie oder sitze mit Unterarmen auf einer Bank, Handflächen nach oben.",
    "Lass die Handgelenke über die Bankkante hängen.",
    "Hebe die Stange durch Beugen der Handgelenke.",
    "Kontrolliert senken und wiederhole."
  ],
  "instructions_es": [
    "Engancha una barra recta a la polea baja.",
    "Arrodíllate o siéntate con los antebrazos sobre un banco, palmas hacia arriba.",
    "Deja que las muñecas se flexionen sobre el borde del banco.",
    "Sube la barra flexionando las muñecas.",
    "Baja de forma controlada y repite."
  ],
  "tips_en": [
    "Move only at the wrists; keep your forearms pressed into the bench.",
    "Perform the reps slowly to avoid straining your wrists.",
    "Pause briefly at the top of each rep for a stronger contraction."
  ],
  "tips_de": [
    "Bewege ausschließlich die Handgelenke, die Unterarme bleiben fest auf der Bank.",
    "Wähle ein leichtes Gewicht und steigere dich langsam.",
    "Arbeite über die volle Bewegungsweite, ohne Schwung zu holen."
  ],
  "tips_es": [
    "Mueve solo las muñecas, sin levantar los antebrazos del banco.",
    "Usa cargas moderadas para no castigar las muñecas.",
    "Sube y baja despacio, sin rebotes en el estiramiento."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/cable-wrist-curl-start.webp",
      "peak": "images/flat/cable-wrist-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "cable-wrist-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.