Seated Cable Palms-Down Wrist Curl with Forearms on Thighs
Differentiation: Mechanics
This variation of a wrist curl is unique. Here is how: you use a cable machine. The cable machine maximizes the amount of continual resistance applied to your forearms throughout each rep. Maximizing resistance increases their overall definition and endurance. You also anchor your forearms to your thighs. This position increases the amount of weight you can lift and strengthens your forearms even more.
Starting Position
To get into starting position, do this...
1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.
2) Locate a cable machine.
3) Set the pulley at its lowest setting, closest to the floor.
4) Obtain a [straight] bar attachment.
5) Clip a bar attachment onto the pulley hook.
6) Position the flat bench about two feet in front of the pulley.
7) Grasp the bar attachment before you sit on the bench. |If you have a partner, he can hand you the bar after you sit on the bench.
8) Straddle the end of the bench...
9) ...with your feet flat on the floor a little more than shoulder-width apart.
10) Grasp the bar - with a grip shoulder-width apart, using a palms down position.
11) Rest your forearms on your upper thighs.
12) Your wrists should hang over your knees
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 briefly at the top position. You should feel the contraction primarily in your upper-outer forearms.
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 your thighs during the curling and lowering movement. Focus on only moving your wrists.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
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Appearing in the Video
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Tip
Make sure to feel the squeeze of the forearms at the top of the movement