Cable Wrist Curl (Sitting)

Targets the forearms.

Sitting on a bench: Move a flat bench near the cable pulley machine. Attach a straight bar to a cable with the cable at the lowest level. Face the machine and sit on the flat bench. Your hands are at a shoulder width distance or narrower than shoulder width distance from each other, palms facing up. Set your forearms on your quadriceps. Your wrists hover past your knees. Don't move your forearms. Bend your wrists toward you. Pause. Return to the starting position.

Sitting on a ground: Move a flat bench near the cable pulley machine. Attach a straight bar to a cable with the cable at the lowest level. Face the machine and rest your knees on the ground with the flat bench in front of you. Set your forearms on the bench. Your wrists hover off the bench. Don't move your forearms. Bend your wrists toward you. Pause. Return to the starting position.

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