Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
Slowly lower your wrists back down to the starting position while inhaling.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Repeat for the recommended amount of repetitions.
Variations:
This exercise can also be performed sitting down by kneeling and using the bench as a resting position for your forearms. Your wrist can hang over the bench and the same movements as mentioned above can be performed.
Mar 9, 2011 10:06 AM:
Great exercise! Make sure your form is correct though in order to avoid wrist injury.
Great exercise! Make sure your form is correct though in order to avoid wrist injury. -See Less
Nov 7, 2009 2:49 AM:
A little better in review over the bar wrist curl. This exercise should be done with perfect form also. Notice in the picture, his wrist at the end of the rep is straight, do not go further than this. And watch your reps. I see (mostly kids) trying to get as many reps from this exercise as possible...+See More
A little better in review over the bar wrist curl. This exercise should be done with perfect form also. Notice in the picture, his wrist at the end of the rep is straight, do not go further than this. And watch your reps. I see (mostly kids) trying to get as many reps from this exercise as possible because they feel the pump in their forearms. This will not help you, only injure your wrist. Keep your reps under 12 reps maintain strict form counting 2 seconds up and 2 seconds down for your reps. Try not to lower your hand to full extension because it puts a lot of strain on your wrist.-See Less
Mar 9, 2011 10:06 AM:
Great exercise! Make sure your form is correct though in order to avoid wrist injury.
Great exercise! Make sure your form is correct though in order to avoid wrist injury. -See Less
Nov 7, 2009 2:49 AM:
A little better in review over the bar wrist curl. This exercise should be done with perfect form also. Notice in the picture, his wrist at the end of the rep is straight, do not go further than this. And watch your reps. I see (mostly kids) trying to get as many reps from this exercise as possible...+See More
A little better in review over the bar wrist curl. This exercise should be done with perfect form also. Notice in the picture, his wrist at the end of the rep is straight, do not go further than this. And watch your reps. I see (mostly kids) trying to get as many reps from this exercise as possible because they feel the pump in their forearms. This will not help you, only injure your wrist. Keep your reps under 12 reps maintain strict form counting 2 seconds up and 2 seconds down for your reps. Try not to lower your hand to full extension because it puts a lot of strain on your wrist.-See Less
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of people found this review helpful
Review: Cable Wrist Curl
Mar 9, 2011 10:06 AM: Great exercise! Make sure your form is correct though in order to avoid wrist injury.
of people found this tip helpful
Tip: Cable Wrist Curl
Nov 7, 2009 2:49 AM: A little better in review over the bar wrist curl. This exercise should be done with perfect form also. Notice in the picture, his wrist at the end of the rep is straight, do not go further than this. And watch your reps. I see (mostly kids) trying to get as many reps from this exercise as possible...+See More