Arms · Forearms and grip
Standing Cable Wrist Curl
The Standing Cable Wrist Curl mainly trains your forearms.
Both cables
Stable
How to do it
- Stand tall, arms hanging straight at your sides
- Let the handles roll down into your fingertips
- Close your fingers and curl your wrists up
- Hold briefly at the top, then slowly roll back down
Coach’s tip
Only the wrists work; the elbows stay straight. Save it for the end of the session: tired forearms would hurt every pulling exercise that comes after it.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles, palms facing forward
Load
Both cables
Needs two cable towers
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (forearms and grip). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Standing Cable Wrist Curl work?
Mainly the forearms.
How do I set up the cable machine for the Standing Cable Wrist Curl?
Pulley: Both pulleys at the bottom. Grip: Single handles, palms facing forward.
Can I do the Standing Cable Wrist Curl on a single cable tower?
Not like this. The Standing Cable Wrist Curl needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Cable Reverse Curl and Rope Triceps Pushdown instead.
What can I do instead of the Standing Cable Wrist Curl?
For the same movement: Cable Reverse Curl, Rope Triceps Pushdown and Cable Biceps Curl. In DCFT you swap with one tap.
DCFT
The Standing Cable Wrist Curl in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.