Pinpoint
Exercises/Strength
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl - starting position
Start
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl - ending position
End

Strength

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

beginnercable·isolation·pull

Muscles Worked

Primary
Abductor digiti minimi of left handAbductor digiti minimi of right handabductor pollicis brevisabductor pollicis longusadductor pollicisbrachioradialisextensor carpi radialis brevisextensor carpi radialis longusextensor carpi ulnarisextensor digiti minimiextensor digitorumextensor indicisextensor pollicis brevisextensor pollicis longusflexor carpi radialisFlexor digiti minimi brevis of left handFlexor digiti minimi brevis of right handflexor digitorum longusflexor digitorum profundusflexor digitorum superficialisflexor pollicis brevisflexor pollicis longusFlexor retinaculum of left wristFlexor retinaculum of right wristHumeral head of left flexor carpi ulnarisHumeral head of left pronator teresHumeral head of right flexor carpi ulnarisHumeral head of right pronator teresOpponens digiti minimi of left footOpponens digiti minimi of left handOpponens digiti minimi of right footOpponens digiti minimi of right handopponens pollicispalmaris longuspronator quadratusSet of dorsal interossei of left handSet of dorsal interossei of right handSet of lumbricals of left handSet of lumbricals of right handSet of palmar interossei of left handSet of palmar interossei of right handsupinatorThird lumbrical of left footThird lumbrical of right footUlnar head of left flexor carpi ulnarisUlnar head of left pronator teresUlnar head of right flexor carpi ulnarisUlnar head of right pronator teres

How to Perform

1

Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.

2

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.

3

Now hold the handle with both hands, palms up, using a shoulder-width grip.

4

Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.

5

Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.

6

Lower the bar as far as possible, while inhaling and keeping a tight grip.

7

Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.

8

After a second contraction at the top go back to the starting position as you inhale.

9

Repeat for the recommended amount of repetitions.

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

Same muscles, different equipment or difficulty

→

Compare

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl vs Bottoms-Up Clean From The Hang Position→Seated Two-Arm Palms-Up Low-Pulley Wrist Curl vs Dumbbell Lying Pronation→Seated Two-Arm Palms-Up Low-Pulley Wrist Curl vs Dumbbell Lying Supination→

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