Top 7 best Cable Forearm Exercises for Muscle Growth & Strength

You use your forearm muscles when you pick something up or grip onto something. With the forearms so involved in daily chores, they already get a lot of use. However, just like any other muscle, your forearms require gradual loading to grow and strengthen.

Although direct forearm training is not the most popular topic in the fitness industry, there are some basic yet efficient exercises you may use to notice considerable forearm growth. This post will examine the most significant cable exercises for bigger, stronger forearms.

Cable forearm exercises are incredibly adaptable and apply consistent tension to the working muscles, making them perfect for hypertrophy training. You can train all forearm actions with a few attachments for optimal results. Most people train their forearms with wrist curls, but you can do so much more!

Keep reading to discover the most significant cable forearm exercises!

7 Best Cable Forearm Exercises

1. Cable Wrist Curls
2. Cable Reverse Wrist Curls
3. Cable Radial Deviation
4. Cable Ulnar Deviation
5. Reverse Cable Curls
6. Cable Zottman Curls (Pronation & Supination)
7. Cable Static Hold

1. Cable Wrist Curls

Benefits of cable wrist curls

Since we’re focusing on cable forearm exercise, we’ll start with cable wrist curls! This workout is essential for anyone trying to increase the size and strength of their forearms.

The cable wrist curl specifically targets the wrist flexors, which account for a substantial amount of the forearm. Think of your wrist flexors as the lower arm’s biceps and your extensors as the lower arm’s triceps.

Wrist curls will increase the size of your forearms while improving your grip strength. Improved grip strength will transfer to other exercises like the deadlift, farmer’s carry, clean, snatch, and more!

How to perform cable wrist curls

It’s worth noting that you can do this exercise standing or sitting on a bench, supporting your forearms with your legs. The instructions below show how to conduct the cable wrist curl standing. However, in the video example, Jim Stoppani teaches you how to do it while seated. Try both choices to find which works best for you!

1. Adjust the cable pulley to the lowest position, connect a straight bar to the cable, and choose an acceptable weight.
2. Maintain a shoulder-width posture as you face the cable. Lean over and grab the cable with a supinated grip (palms facing up), slightly inside shoulder width.
3. Stand up straight, arms stretched in front of you, wrists straight. The cable should be stressed in this starting position.
4. Start the exercise by taking a deep breath, bracing your core, and curling your wrist toward your forearm. Maintain upper arm stability and elbow straight throughout the exercise. Only your wrist should move.
5. When you reach maximal contraction, pause for 1-2 seconds before exhaling and returning the bar to its initial position by extending your wrist to neutral.
6. Repeat the required number of times.

2. Cable Reverse Wrist Curls

Benefits of cable reverse forearm curls

If you do cable forearm exercises daily, you should try cable reverse wrist curls as well! To save time, you can even super-set (do one activity after another without resting).

The cable reverse wrist curl specifically targets the wrist extensors, which are the opposite of the wrist flexors. To get the most out of your cable forearm exercise, combine wrist curls with reverse wrist curls. If you only did one, it would be equivalent to training your biceps but not your triceps, and vice versa.

This exercise, like cable wrist curls, will develop your grip and transfer to a variety of other workouts. It is also simple to learn and does not require much effort, so it does not interfere with your recovery.

How to perform cable reverse forearm curls

Like the cable wrist curl, you can perform this exercise standing or seated, depending on whether you want to rest your forearms on your knees. Try both options and see which you prefer! The example below shows how to conduct this exercise standing.

1. Set the cable pulley to the lowest setting, then attach a straight or cambered bar to the cable and choose an acceptable weight.
2. Maintain a shoulder-width posture as you face the cable. Lean over and grab the cable with a pronated grip (palms facing down) slightly narrower than shoulder width.
3. Stand up straight, then bend your elbows to form a 90-degree angle. Your wrist should be in a neutral position. This is the starting position. Keep your upper arms steady and your elbows bent to 90 degrees throughout the exercise. Only your wrists should move.
4. Start the exercise by breathing, bracing your core, and stretching your wrist towards your forearm.
5. Hold the contraction for 1-2 seconds at the end of the rep before slowly returning your wrist to neutral.
6. Repeat the required number of times.

3. Cable Radial Deviation

Benefits of cable radial deviation

Cable wrist curls and reverse cable wrist curls are the most common forearm workouts, yet the wrist is capable of much more than flexing and extending. It may also conduct radial and ulnar deviation, which are sometimes known as abduction and adduction.

Although these movements appear minor, they target various forearm muscles and can help increase wrist mobility and stability. We couldn’t leave them out of our list of the finest cable forearm exercises for forearm training!

Radial deviation activates both the flexor and extensor carpi radial muscles. The radius is one of the bones of your forearm, placed on the thumb side. But we’ll discuss anatomy later! This exercise is performed one arm at a time, which helps to correct and/or avoid muscle imbalances.

How to perform cable radial deviation

1. Set the cable pulley to the lowest position, attach a D-handle to the cable, and choose the right amount of weight.
2. Maintain a shoulder-width posture while facing away from the cable pulley. Bend down and grab the handle with your weaker side (left or right), using a neutral grip (palms facing body, thumb front).
3. Stand up straight, arm extended, and grip the handle. Only your hand and wrist should be moving.
4. Inhale, brace your core, and move your thumb towards your wrist using radial deviation.
5. Once you can’t go any higher, hold for 1-2 seconds before exhaling and lowering your hand to neutral.
6. Repeat for the appropriate amount of times, then repeat on the opposite side.

4. Cable Ulnar Deviation

Benefits of cable ulnar deviation

If you’re doing radial deviation exercises, you should also do ulnar deviation workouts because they have the opposite movement pattern. The cable ulnar deviation exercise targets both the flexor and extensor carpi ulnaris. The ulna is the other bone in the forearm and is placed on the pinky side.

This workout will improve your wrist’s mobility, strength, and stability. If you have wrist problems, cable ulnar deviation, and cable radial deviation are two exercises you should incorporate into your fitness routine!

Because this exercise is performed unilaterally, begin with your weaker side and match the number of reps with the other arm. This will help to rectify any strength imbalances.

How to perform cable ulnar deviation

1. Adjust the cable pulley to the lowest position, attach a D-handle, and select the proper weight.
2. Maintain a shoulder-width posture while facing away from the cable pulley.
3. Use a neutral grip on the wire with your weaker side (palms facing your chest and thumb up). Position your extended arm to the side of your body and keep it there throughout the action. Only your hand and wrist should be moving.
4. Begin by inhaling, bracing your core, and bringing your pinky towards your forearm through ulnar deviation.
5. Hold the contraction for 1-2 seconds when you can’t go any further.
6. Slowly lower your wrist back into neutral.
7. Repeat the appropriate number of times, then do the same procedure on the opposing side.

5. Reverse Cable Curls

Benefits of reverse cable curls

Reverse cable curls are well-known for their ability to grow biceps, but they also work wonders on your forearms!

Aside from the biceps brachii and brachialis, reverse cable curls target the brachioradialis, the most superficial muscle on the forearm’s radial (thumb) side. It is one of the largest muscles in the forearm, so strengthening it with reverse cable curls is a quick approach to increasing the overall size of your forearms.

Reverse cable curls also strengthen the forearm extensors, making them an excellent overall arm builder. Not to add, this exercise allows you to lift significantly more weight than the others in this post, making it ideal for progressive overload. 

Add this curl variant to your workout routine and watch your arms expand! This exercise can be performed with either a straight bar or an EZ bar. Try both bars to find which feels best on your wrists.

How to perform reverse cable curls

1. Adjust the cable to its lowest position, then attach a straight or EZ bar and choose the proper weight.
2. Maintain a shoulder-width posture as you face the cable. Bend over and hold the bar with a double overhand (pronated) grip that is roughly shoulder-width apart.
3. Stand up straight with your arms extended before you and take one or two steps away from the tower.
4. This is the starting position: Assume a shoulder-width stance, lock your elbows at your sides, and maintain upper arm stability throughout the action.
5. Inhale, brace your core and start the action by bending your arms at the elbow.
6. When you’ve attained full flexion, pause for 1-2 seconds.
7. Exhale as you slowly lower the bar back to its initial position.
8. Repeat the required number of times.

6. Cable Zottman Curl (Pronation & Supination)

Benefits of cable Zottman curls

The Zottman curl is a unique spin on the traditional bicep curl. The Zottman curls start with a classic supinating bicep curl and twist into a reverse curl as you work your way down. Although it is a great bicep workout, it mainly made our list because it involves supination and pronation in the same movement.

Pronation and supination, like ulnar and radial deviation, are modest but crucial actions performed by the forearms. Pronation is caused by three forearm muscles: the pronator teres, pronator quadratus, and brachioradialis. The supinator and the biceps brachii forearm muscles principally control supination.

The Zottman curl allows you to develop all these muscles effectively with a single exercise! The Zottman curls are often done with dumbbells, but you may do them one arm at a time using a D-handle. If you have a cable stack that is near together, you can do both arms simultaneously! It all depends on equipment availability!

How to perform cable Zottman curls

1. Adjust a cable pulley to its lowest position, attach a D-handle to the cable, and choose an acceptable weight.
2. Stand facing away from the cable, bend down, and hold it with your right or left arm (whichever is weaker) in a supinated grip (palms up).
3. Stand up straight and take 1-2 steps away from the cable pulley until the cable is tensioned. Assume a shoulder-width stance and extend your arm to grab the handle at your side. Keep your elbow at your side and your upper arm steady during the action.
4. Inhale, brace your core and start the exercise by flexing your arm at the elbow. Bring your pinky higher than your thumb to produce more supination at the top of the rep.
5. Hold in full flexion for 1-2 seconds.
6. On the eccentric (lowering) section, pronate your forearms (palms facing down) and slowly stretch your arms back to the starting position.
7. Before executing the following rep, return your forearms/wrists to supination and repeat for the desired number of times.
8. Match the number of reps with your other arm.

7. Cable Static Hold

Benefits of the cable static hold

The final exercise for cable forearm exercises is a cable static hold. One of the most popular strategies for improving grip strength is to hold something heavy for an extended period of time. Static holds, often known as farmer’s carries, are commonly practiced with dumbbells while walking a certain distance.

This workout strengthens your forearms, traps, and upper back. The cable static hold is an excellent finisher for your training when your grip is exhausted. To make this exercise more tough, do it with a rope attached! 

Unfortunately, this task has no video demonstration, but it is simple. 

How to perform the cable static hold

1. Adjust the cable pulley to its lowest position, attach a rope attachment to it, and choose an acceptable weight.
2. Stand facing the cable, bend forward, and grasp the rope with a neutral or pronated grip.
3. Move 1-2 steps away from the cable and assume a shoulder-width posture.
4. Keep your arms fully outstretched in front of you.
5. Hold the cable as long as you can. Time yourself and try to beat your time, or use a heavier weight simultaneously.

Cable-Only Forearm Workout

Here’s an example of a cable forearm exercise that follows Renaissance Periodization’s (Forearms) Growth Training Tips!

4-Week Cable Forearm Exercises Program

(+ Deload Week)

Week 1 (12 total sets)

• Day 1
  • Wrist Flexion: 2×10 @70% (Cable Wrist Curls)
  • Wrist Extension: 2×12 @60% (Cable Reverse Wrist Curls)
• Day 3
  • Forearm Supination: 2×8 @75% (Cable Reverse Curls)
  • Pronation/Supination Combo: 2×10 @70% (Cable Zottman Curls)
• Day 5
  • Lateral Wrist Mobility:
    • 2×15 @50% (Cable Ulnar Deviation)
    • 2×15 @50% (Cable Radial Deviation)

Week 2 (14 total sets)

• Day 1
  • Wrist Flexion: 3×10 @70%
  • Wrist Extension: 2×12 @60%
• Day 3
  • Forearm Supination: 3×8 @75%
  • Pronation/Supination Combo: 2×10 @70%
• Day 5
  • Lateral Wrist Mobility: 2×15 @50% (both deviations)

Week 3 (16 total sets)

• Day 1
  • Wrist Flexion: 3×10 @70%
  • Wrist Extension: 3×12 @60%
• Day 3
  • Forearm Supination: 3×8 @75%
  • Pronation/Supination Combo: 3×10 @70%
• Day 5
  • Lateral Wrist Mobility: 2×15 @50% (both deviations)

Week 4 (18 total sets)

• Day 1
  • Wrist Flexion: 3×10 @70%
  • Wrist Extension: 3×12 @60%
• Day 3
  • Forearm Supination: 3×8 @75%
  • Pronation/Supination Combo: 3×10 @70%
• Day 5
  • Lateral Wrist Mobility: 3×15 @50% (both deviations)

Deload Week (6 total sets)

• Day 1
  • Wrist Flexion: 1×10 @70%
  • Wrist Extension: 1×12 @60%
• Day 3
  • Forearm Supination: 1×8 @75%
  • Pronation/Supination Combo: 1×10 @70%
• Day 5
  • Lateral Wrist Mobility: 1×15 @50% (both deviations)

Key Notes:

• % Values: Likely percentages of 1RM (adjusted based on individual capacity).
• Progression: Weekly volume increases via added sets or intensity.
• Deload: Week 4 reduces volume by ~66% to promote recovery.
• Structure: Targets wrist flexion/extension, forearm rotation, and lateral stability.

Forearm Anatomy

The cable forearm exercises target various muscles of your forearm, which are classified according to their location. The anterior compartment of the forearm contains all of the muscles that flex the wrist and fingers. It’s separated into three layers: superficial, middle, and deep.

The superficial layer includes the flexor carpi ulnaris, palmaris longus, flexor carpi radialis, and prontator teres. The only muscle in the intermediate layer is the superficial flexor digitorum. The deep layer includes the pronator quadratus, flexor digitorum profundus, and flexor pollicis longus. 

The posterior compartment of the forearm contains all of the wrist and finger extensors. It is separated into only two layers: superficial and deep. The superficial layer consists of seven muscles, including:

• Brachioradialis
• Extensor carpi radialis longus and brevis
• Extensor digitorum
• Extensor digiti minimi
• Extensor carpi ulnaris
• Anconeus

The deep layer of the posterior compartment contains the following muscles:

• Supinator
• Abductor pollicus longus
• Extensor pollicus longus and brevis
• Extensor indicis

Wrap-Up

Direct forearm training isn’t particularly popular in the fitness industry. Still, it can be practical for those trying to grow forearm size, improve grip strength, and/or recover from an injury.

Pull-ups, deadlifts, bench presses, cleans, overhead presses, and other movements all require significant forearm strength. Having a strong grip is also critical to success in some sports, such as strongman.

The most typical forearm workouts are wrist curls and reverse wrist curls. However, numerous other exercises can help you enhance your forearms. Cable forearm exercises are an excellent technique to target all parts of your forearms because of their versatility.

If you don’t do much forearm training, try some of the cable forearm exercises in this article and see how they affect your other lifts in the gym.

Frequently Asked Questions – Cable forearm Exercises

What’s the optimal training frequency for forearm hypertrophy?

The number of times you train forearms per week is determined by your ability to recover, the amount of weekly volume you complete, and your availability to train according to your schedule. According to Renaissance Periodization, the ideal exercise frequency for forearm hypertrophy is between 3 and 6 sessions per week.

If you can only attend the gym three times a week, strengthening your forearms for five days won’t be effective. It is vital to have reasonable expectations. Even if you can work out six days a week, if your forearms are still sore after the second training session, give them time to rest and heal before striking them again.

Although cable forearm exercises are recommended to train 3-6 times a week, you must choose what frequency best suits you.

Is direct forearm work necessary?

The forearms are used in a variety of activities; therefore, they don’t always require direct work to maintain. However, if you feel that your grip is weak or want to expand the size of your forearms, you should incorporate some isolation exercises.

If you’re recovering from a wrist injury, direct forearm exercises can help shorten your healing time and avoid future problems. Forearm and wrist ailments are widespread in the lifting world, so consider forearm training to help you remain in the game longer!

What’s the ideal training intensity for forearm training?

Forearms can benefit from training at intensities ranging from 30% to 85% of your 1-rep max. Complete at least half of your direct forearm training at 60-70% for best results. The remaining half can be conducted at a higher or lower percentage. 

Some Cable forearm exercises, such as reverse curls and static holds, are better suited to higher training intensities (heavyweight). Corrective exercises, such as radial and ulnar deviation, should be performed at a decreased intensity (weight).

What rep range should you use for forearm training?

Forearm hypertrophy is best achieved by performing at least 50% of your forearm training in the 10-20 rep range. The remaining 50% should be split evenly between the 5-10 and 20-30 rep ranges.

Any of the above rep ranges will increase muscle growth and strength as long as you train near failure (1-4 reps). Using a variety of rep ranges makes training more enjoyable and stimulates diverse muscle fiber types, which is beneficial for overall development.