Standing Short Bar Pulley Forearm Curl
Bilateral forearm curl with cable for consistent tension and wrist strengthening
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Forearms. Secondary: Brachioradialis, Wrists |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 15 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- using a pulley short bar, grab the bar with an overhand grip and curl it towards you
Equipment
- pulley optional
Coaching tips
Benefits
Bilateral forearm curl with cable for consistent tension and wrist strengthening
Common mistakes
Moving elbows; overextending wrists on descent
Make it harder
Increase resistance; slow eccentric
Make it easier
Reduce resistance; perform wrist curls on bench
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore arms exercises
Single Dumbbell Behind the Back Tricep Toner
Intermediate · 3 sets × 10-12 repsBicep Wall Stretch
Beginner · 3 sets × 20-40 secondsGrip Training
Beginner · 3 sets × 30-60 secondsSeated Forearm Flexion with Resistance Band
Beginner · 4 sets × 40 repsBent Over Resistance Band Tricep Extension
Intermediate · 4 sets × 15-20 repsGolfers Elbow Downward
Beginner · 3 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.