ClapMove · clapmove.com
Exercise handout — move better, feel better.
Cable Wrist Curl
Wrist curl using cable machine. Provides constant tension throughout range. Good gym alternative to dumbbells.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 3 down
Tempo
Step-by-Step Guide
Set up
- Set cable at low position
- Sit facing machine, forearm on bench or thigh
- Grip handle with palm up
Step 1 of 5
Start with wrist in slight extension
Step 2 of 5
Curl wrist up against cable resistance
Step 3 of 5
Squeeze at top
Step 4 of 5
Lower slowly and controlled
Step 5 of 5
Repeat
Breathing
- Exhale curling
- Inhale lowering
Form Cues
- Keep forearm flat
- Full range
- Control descent
- Steady tempo
Common Mistakes to Avoid
- Using momentum
- Forearm lifting
- Going too heavy
- Incomplete range
Safety Information
Good for consistent loading through range.
Progressions
Increase weight gradually
Regressions
Lighter weight, fewer reps
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.