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

Technique

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

1. Place a bench in front of a low cable pulley and attach either a straight-bar or EZ-bar cable handle.
2. Move the bench far enough away that the cable remains under tension when the handle rests near the top of your thighs.
3. Grasp the attachment with both palms facing up, step back, and sit with your feet planted.
4. Lean forward and rest your forearms on your thighs with your wrists extending beyond your knees.
5. Lower the attachment by extending your wrists, then exhale as you curl your wrists upward while keeping your forearms still.
6. Pause briefly and return under control.
7. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Flexor Carpi Ulnaris, Flexor Carpi Radialis, Palmaris Longus.