Forearm curls with the cable and Theraband

Sit upright on a weight bench for Underarm Curls with the cable or Theraband. Your back is straight and slightly inclined forward. The arms are tense and grip either the Theraband or the cable handle with an underhand grip. It is possible to train either unilaterally or bilaterally. The elbows rest on the thighs to deliberately move the wrists and effectively train the forearms.

Movement execution

Hold the cable handle in both hands. The wrists are directed downward, allowing for an upward movement during exhalation. Perform the movement as far as possible, ensuring no discomfort in the wrists. Then, inhale and return to the starting position where the wrists are bent downward. In the Theraband variation, it's possible to train one arm at a time. Place one foot on the Theraband, hold the end of the rope with an underhand grip, while the second arm provides stability. Commence the Underarm Curls with the Theraband by slowly raising the wrist, maximizing the range of motion. After inhaling, return to the starting position, where your hand is almost vertically pointing downward.

Stressed muscles and common mistakes

Additional information about the involved muscle groups and common misconceptions in performing the exercise Underarm Curls with the cable and Theraband can be found on the website Underarm Curls / Wrist Curls.

Alternative variants to forearm curls with the cable and Theraband

To diversify the training routine, there is the possibility to engage in similar exercises or other variations of Underarm Curls with the cable and Theraband.