# Single Arm Cable Wrist Curl

A standing one-arm wrist curl on a low cable, with the forearm held level and only the wrist moving. Trains the wrist flexors of the forearm, with the cable keeping tension through the whole range.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-wrist-extension/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-cable-wrist-curl/

## Muscles worked

- Forearms: 10/10
- Biceps: 3/10

## How to do the Single Arm Cable Wrist Curl

1. Stand facing away from the low pulley, handle in one hand, palm up.
2. Hold your forearm level, elbow at your side, free hand on the frame.
3. Curl the handle up, bending only at your wrist.
4. Lower it slowly until you feel the stretch again, then switch arms.

### Full technique — 7 steps

1. Attach a single handle to the low pulley and stand facing away from the machine.
2. Hold the handle with one hand, palm facing up, and hold the free hand against the frame for support.
3. Keep the upper arm at your side and bend the elbow until the forearm is level with the floor.
4. Let the wrist hang down into a stretched extended position while the forearm stays still.
5. Curl the handle upward by bending only at the wrist until you reach full flexion.
6. Lower the handle back down until your wrist returns to a stretched extended position.
7. Finish all reps on one side, then switch arms and repeat.

## Common mistakes

- Turning it into a biceps curl
- Using partial wrist range
- Letting the forearm rise and fall
- Using body momentum to raise weight

## Form cues

- Move only at wrist
- Keep forearm level
- Use the full stretch
- Curl into full flexion

## How much to do

- **Strength**: 2–3 sets of 8–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3 sets of 12–20 reps · rest 45 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 30 s · 3 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Reverse Wrist Curl](https://seto.fit/exercises/kettlebell-reverse-wrist-curl/), [Kettlebell Wrist Curl](https://seto.fit/exercises/kettlebell-wrist-curl/)
- **Dumbbells**: [Dumbbell Reverse Wrist Curl](https://seto.fit/exercises/dumbbell-reverse-wrist-curl/), [Neutral Grip Dumbbell Wrist Curl](https://seto.fit/exercises/neutral-grip-dumbbell-wrist-curl/)
- **No equipment**: [EZ Bar Wrist Curl](https://seto.fit/exercises/ez-bar-wrist-curl/)
- **Barbell**: [Barbell Wrist Curl](https://seto.fit/exercises/wrist-curl-barbell/), [Barbell Behind the Back Wrist Curl](https://seto.fit/exercises/barbell-behind-the-back-wrist-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Wrist Curl](https://seto.fit/exercises/resistance-band-wrist-curl/) — Beginner
- **This exercise: Single Arm Cable Wrist Curl — Beginner**

## Quick answers

### What muscles does the Single Arm Cable Wrist Curl work?

Primary: Forearms 10/10. Also works: Biceps 3/10.

### Which joints does the Single Arm Cable Wrist Curl load?

Wrist: moderate, Elbow: low. Wrist — lighter options: Hammer Curl, Alternating Dumbbell Curl, Barbell Curl.

### When should I do the Single Arm Cable Wrist Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Single Arm Cable Wrist Curl?

Strength: 2–3 sets of 8–12 reps, rest 1 min, 2–3 reps in reserve. Muscle growth: 3 sets of 12–20 reps, rest 45 s, 2 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 30 s, 3 reps in reserve.

### What can I do instead of the Single Arm Cable Wrist Curl?

Kettlebell: Kettlebell Reverse Wrist Curl, Kettlebell Wrist Curl. Dumbbells: Dumbbell Reverse Wrist Curl, Neutral Grip Dumbbell Wrist Curl. No equipment: EZ Bar Wrist Curl. Barbell: Barbell Wrist Curl, Barbell Behind the Back Wrist Curl.

### What is an easier version of the Single Arm Cable Wrist Curl?

Resistance Band Wrist Curl (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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