Seated Cable Palms-Up Wrist Curl with Forearms on Thighs
Differentiation: Mechanics
This variation of a Wrist Curl is unique. Here is how: you perform this exercise with a cable machine. The cable machine maximizes the amount of resistance applied to your forearms throughout the exercise. Maximizing resistance increases their overall definition and endurance. Your arms are also anchored in place against your legs. This position requires your forearms to do all the work.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its lowest setting.
3) Obtain a [straight] bar attachment.
4) Clip a [straight] bar onto the pulley hook.
5) Position the flat bench about 2 feet from the cable machine.
6) Grasp the rope attachment before you sit on the bench.
7) Straddle the end of the bench.
8) ...with your feet flat on the floor a little more than shoulder-width apart.
9) Grasp the bar - with a grip shoulder-width apart - with your palms facing up.
10) Rest your forearms on your upper thighs.
11) Your wrists should extend past your knees - needing a slight stretch to grasp the bar
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while curling your wrists upward.
3) More detail shown here.
4) Hold the contraction at the top for a count of one second.
5) Inhale while slowly lowering your wrists...
6) ...down to the starting position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your forearms stationary on the bench during the curling and lowering movement. Focus on only moving your wrists.
Gear Advice
Some guys choose to use wrist wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your wrists, we have listed a link below to Wrist Wraps made by Schiek Sports Line - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Schiek Sports Line Wrist Wraps- 24 inch | $18.95 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
At the top of the movement, you should feel the squeeze of the forearms.