BeginnerDynamicWrist Flexors
Isolated Wrist Curls on Cable Machine
Isolated wrist curls on a cable machine train the same wrist-flexor group as a standard dumbbell wrist curl, but the cable keeps constant tension through the whole range instead of easing off at the top — a useful variation once bodyweight or dumbbell wrist curls stop being challenging.
Muscles Worked
Wrist flexors, forearm
Equipment
Cable machine
How to Do It
- 1Kneel or sit facing a low cable pulley
- 2Rest forearm on your thigh, palm facing up
- 3Curl the wrist up against the cable, then lower with control
Sets & Reps
3-4 sets · 10-15 reps
Coaching Tips
- •The cable keeps tension on the wrist through the whole range
- •Use full range of motion for maximum development
Common Mistakes
- ✕Setting the cable height so the angle changes mid-rep instead of staying consistent with the wrist's natural arc
- ✕Using this as a total replacement for dumbbell wrist curls rather than a variation — both are useful, not interchangeable
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
Train like an armwrestler
ArmProgress is the training tracker built for armwrestling — log table time and gym work, track left/right, watch your numbers climb, and get AI-powered insights.