Exercise Comparison
Cable Wrist Curl vs Farmer's Walk
Side-by-Side
Muscle Analysis
Shared
Only in Farmer's Walk
Instructions
Cable Wrist Curl
Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
Slowly lower your wrists back down to the starting position while inhaling.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Repeat for the recommended amount of repetitions.
Farmer's Walk
There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Verdict
Both exercises target the forearms. Cable Wrist Curl is a beginner exercise using cable, while Farmer's Walk is intermediate and uses other. Choose Cable Wrist Curl if you're looking for a more accessible option, or Farmer's Walk for a greater challenge. Farmer's Walk is a compound movement working multiple joints, making it better for overall strength. Cable Wrist Curl isolates the target muscle for focused development.