Wrist Curl (Cable)
Also called Cable Wrist Curl
How to do it
Place a bench in front of a low pulley, grip a straight-bar attachment with palms up, and rest your forearms on the bench with wrists hanging over the edge. Curl the bar by flexing only your wrists, squeeze the forearms, then lower slowly to a full stretch without lifting your elbows.
Setup
Place a bench close to the low pulley and rest both forearms on it with wrists beyond the edge. Hold a straight bar underhand at shoulder width and keep the cable centered.
Where you should feel it
Along the palm-side forearms throughout the curl and continuous cable return. Keep the forearms down and avoid turning the movement into an elbow curl.
When to use it
Use for wrist-flexor hypertrophy with continuous tension and small load changes. Controlled sets of 12-20 reps work well.