10 Best Seated Two-arm Palms-up Wrist Curl Alternatives for Home Gyms

The Seated Two-arm Palms-up Low-pulley Wrist Curl is done seated with a cable machine. Ranked closest by our scoring: the Cable Wrist Curl, the Cable Reverse Wrist Curl and the Seated Palm-up Barbell Wrist Curl.

Seated Two-arm Palms-up Low-pulley Wrist Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Seated Two-arm Palms-up Low-pulley Wrist Curl

The steps for the Seated Two-arm Palms-up Low-pulley Wrist Curl itself, so you can judge how close each substitute below really is.

Forearms · Cable · Beginner · Isolation

  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.

The 10 Best Seated Two-arm Palms-up Low-pulley Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Seated Two-arm Palms-up Low-pulley Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Wrist CurlPlay demonstration

    1. Cable Wrist Curl

    95% match

    Forearms · Beginner · Isolation

    It uses the same equipment and still works the forearms.

    • Cable
    How to perform it
    1. Attach a straight bar to a low pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
    4. Rest your forearms on a bench or pad, with your wrists hanging off the edge.
    5. Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
    6. Pause for a moment at the top, then inhale and slowly lower the bar back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Seated Two-arm Palms-up Low-pulley Wrist Curl
    • Primary muscle: forearms, the same as the Seated Two-arm Palms-up Low-pulley Wrist Curl
    • Equipment: a cable, the same as the Seated Two-arm Palms-up Low-pulley Wrist Curl
    • Body position: seated, the same as the Seated Two-arm Palms-up Low-pulley Wrist Curl
  3. Seated Palm-up Barbell Wrist Curl

    3. Seated Palm-up Barbell Wrist Curl

    90% match

    Forearms · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the forearms.

    • Barbell
    How to perform it
    1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
    2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
    3. Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
    4. Lower the bar as far as possible while inhaling and keeping a tight grip.
    5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Seated Two-arm Palms-up Low-pulley Wrist Curl
    • Primary muscle: forearms, the same as the Seated Two-arm Palms-up Low-pulley Wrist Curl
    • Equipment: free weights, not a cable
    • Body position: seated, the same as the Seated Two-arm Palms-up Low-pulley Wrist Curl
  5. Dumbbell Over Bench Wrist CurlPlay demonstration

    5. Dumbbell Over Bench Wrist Curl

    86% match

    Forearms · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the forearms.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
    2. Allow your wrists to hang over the edge of the bench.
    3. Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
    4. Pause for a moment, then slowly lower your wrists back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Seated Two-arm Palms-up Low-pulley Wrist Curl
    • Primary muscle: forearms, the same as the Seated Two-arm Palms-up Low-pulley Wrist Curl
    • Equipment: free weights, not a cable
    • Body position: seated, the same as the Seated Two-arm Palms-up Low-pulley Wrist Curl

Why You Might Need a Seated Two-arm Palms-up Low-pulley Wrist Curl Alternative

You might substitute this cable wrist curl for several reasons: no cable station, acute wrist pain with the pulley position, or a training goal that favors heavier or more functional loading. Some athletes prefer barbell or dumbbell variants to increase load and mechanical tension, while others need bodyweight or pulley-free options to reduce shear on the wrist. Also, different grips shift activation between the wrist flexors (flexor carpi radialis/ulnaris) and the brachioradialis; choosing a substitute lets you emphasize specific forearm muscles. Use a controlled tempo and limit elbow movement to keep work isolated to the forearm flexors.

Seated Two-arm Palms-up Low-pulley Wrist Curl FAQ

What muscles does Seated Two-arm Palms-up Low-pulley Wrist Curl work?

It primarily targets the wrist flexors, flexor carpi radialis, flexor carpi ulnaris, and palmaris longus, plus secondary involvement from finger flexors and the brachioradialis. The movement isolates wrist flexion, so keeping the forearms braced minimizes elbow contribution and maximizes forearm flexor activation.

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