How to Do Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
Start and end of one clean rep of Seated Two-Arm Palms-Up Low-Pulley Wrist Curl.
Quick facts
| Primary muscle | Forearms |
|---|---|
| Secondary muscles | — |
| Equipment | Cable |
| Category | Strength |
How to perform Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
- 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.
Muscles worked
- Forearms (primary): controls your grip and keeps the wrist steady under load.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Move slowly and let the wrist travel through its full range instead of bouncing at the ends.
- Keep tension on the cable through the whole range — pause before the stack touches down instead of letting it crash.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Loading so heavy the wrist collapses instead of moving through a clean range.
- Letting the stack yank the working muscle back at the end of each rep.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Seated Two-Arm Palms-Up Low-Pulley Wrist Curl work?
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl is a focused movement that primarily works the forearms.
What equipment do I need for Seated Two-Arm Palms-Up Low-Pulley Wrist Curl?
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl needs a cable station with the right handle attachment.
How many sets and reps should I do for Seated Two-Arm Palms-Up Low-Pulley Wrist Curl?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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