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

A beginner strength exercise for the forearms, done with a cable machine and a bench or box.

Movement guide

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

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine + A bench or box

Muscle focusForearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl demonstrated on the 3D figure

3D demoSeated Two-Arm Palms-Up Low-Pulley Wrist CurlBeginner · A cable machine + A bench or box

Beginner grade (source-assigned).

Harder option

Seated One-Arm Dumbbell Palms-Down Wrist Curl demonstrated on the 3D figure

3D demoSeated One-Arm Dumbbell Palms-Down Wrist CurlIntermediate · A dumbbell + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
Now hold the handle with both hands, palms up, using a shoulder-width grip.
Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
Lower the bar as far as possible, while inhaling and keeping a tight grip.
Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
After a second contraction at the top go back to the starting position as you inhale.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Forearms.

Equipment

A cable machine + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell wrist curl over a bench demonstrated on the 3D figure

3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or box

Cable wrist curl demonstrated on the 3D figure

3D demoCable wrist curlBeginner · A cable machine + A bench or box

Dumbbell reverse wrist curl over a bench demonstrated on the 3D figure

3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or box

Dumbbell wrist curl over a bench demonstrated on the 3D figure

3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or box

Reverse wrist curl demonstrated on the 3D figure

3D demoReverse wrist curlBeginner · A dumbbell + A bench or box

Seated barbell wrist curl demonstrated on the 3D figure

3D demoSeated barbell wrist curlBeginner · A barbell + A bench or box

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Questions people ask

What muscles does the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl work?

Mainly the forearms.

What equipment do I need for the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl?

A cable machine + A bench or box.

Is the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Seated One-Arm Dumbbell Palms-Down Wrist Curl.

How do I make the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl harder?

Progress to the Seated One-Arm Dumbbell Palms-Down Wrist Curl, or add load, range or slower lowering once your form is solid.