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

Instructions

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.
Repeat for the recommended amount of repetitions.

Frequently asked questions

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

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl primarily targets the Forearms. This makes it an effective strength exercise for building forearms development.

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

You will need a cable to perform the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl. Make sure the equipment is set up properly and at the appropriate weight before starting.

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

Yes. The Seated Two-Arm Palms-Up Low-Pulley Wrist Curl is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl a compound or isolation exercise?

The Seated Two-Arm Palms-Up Low-Pulley Wrist Curl is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Seated Two-Arm Palms-Up Low-Pulley Wrist Curl?

Good alternatives include the Bottoms-Up Clean From The Hang Position, Cable Wrist Curl, Dumbbell Lying Pronation. These exercises target similar muscle groups (Forearms) and can be substituted based on available equipment or training preference.

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