Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

Technique

How to perform Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

1. Place the bench facing a low pulley fitted with a straight-bar or EZ-bar cable attachment.
2. Take a palms-up grip and sit with your feet planted, far enough from the pulley for the cable to remain tensioned through the movement.
3. Rest your forearms on your thighs with your wrists free beyond your knees.
4. Keep your grip closed as you let the cable extend your wrists, then curl your hands upward without lifting your forearms.
5. Lower the handle under control and repeat, keeping the movement at your wrists.

Programming relevance

Muscles involved

Primary targets: Flexor Carpi Radialis, Flexor Carpi Ulnaris.