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

What it is

This isolation exercise strengthens your forearm flexor muscles using a low pulley cable. You'll sit on a bench with your forearms resting on your thighs, hands gripping a cable attachment with palms facing up. It's an effective way to build grip strength and forearm size.

Technique tips

• Isolate the movement to your wrists only.
• Position your wrists just beyond your knees.
• Achieve a full range of motion, both up and down.
• Maintain constant tension on the cable throughout.
• Control the movement; avoid swinging the weight.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.