Single Arm Cable Wrist Curl — how to, muscles worked, alternatives

How to do the Single Arm Cable Wrist Curl

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

Full technique — 7 steps

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

Compared with similar variants

	Single Arm Cable Wrist Curl	Hammer Curl	Alternating Dumbbell Curl	Barbell Curl
Level	Beginner	Beginner	Beginner	Beginner
Technique to learn	easy	easy	easy	easy
How tiring	low	low	low	low
Wrist	moderate	low	low	low
Elbow	low	low	low	moderate
Equipment	Cable machine	Dumbbells	Dumbbells	Barbell

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 Beginner
This exercise Single Arm Cable Wrist Curl Beginner

Too hard for now? Start with the Resistance Band Wrist Curl.

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.