If you’re looking to build serious forearm strength and size, it’s time to step beyond the usual dumbbell and barbell wrist curls. Here are two unique cable variations—one using a high pulley and the other a low pulley—that will torch your forearm flexors like never before.

High-Pulley Wrist Curl: Isolation at Its Best

The high-pulley wrist curl is a game-changer. By starting with full elbow flexion, the wrist flexors are forced to do all the work—no cheating, no assistance from the elbow flexors, which are fully contracted and inhibited from contributing.

Because you’re using a cable, your wrist can move freely through a comfortable range while staying under constant tension. The movement may be small, but the burn is real. Every rep keeps your muscles engaged from start to finish—get ready to feel it!

Low-Pulley Wrist Curl: Pump Like Popeye

The low-pulley wrist curl is another hidden gem. Think of the classic behind-the-back barbell wrist curl, but with the added benefits of a cable: smoother resistance, better control, and continuous tension.

This variation will blow up your forearms—seriously, if Popeye had a gym membership, this is what he’d be doing. The pump is insane, and the burn? Even more so. But if you fight through it, you’ll be “armed” and ready for battle.

Final Thoughts

Give these two wrist curl variations a try. They’re a perfect complement to free-weight wrist curls, delivering a different angle of attack and keeping tension on the muscles throughout the entire movement. Stick with them, and you’ll go from 4arms to 5arms in no time!