Exercise/Body/Strength/Prone Wrist Curl

• Prone Wrist Curl

  • Practice wrist flexion against a cable or band with the palm turned down, so the forearm flexors work without help from the biceps.

  • Setup

    • Stand facing a low cable pulley or an anchored band and take the handle with the palm facing down and the elbow bent. The handle sits in the palm, away from the fingertips.

  • Practice

    • Keep the elbow still and push the handle down and away by bending the wrist, letting the handle press deeper into the palm. Return slowly to the start.

  • Dose and Progression

    • Sets, repetitions, resistance, and rest follow the training plan. The video suggests two sets taken to failure, with a Exercise/Body/Strength/Farmer's Carry between sets.

  • Cues and Variations

    • The bent elbow takes the biceps out of the movement. Standard wrist curls on a bench or behind the back let the bar sink into the fingers as you tire, which strains the finger tendons and the inner elbow; this version avoids that.

  • Sources

    • Demonstration: Jeff Cavaliere's prone wrist curl, 1:37. Full notes: Person/Andrew Huberman/Book/26/Protocols/YouTube/18/12/The Perfect Forearm Workout.