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Forearms · Beginner

Cable One Arm Wrist Curl

Accessory drill that develops controlled strength in the target muscles using a cable station, with emphasis on the forearms.

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Exercise overview

Training details

Forearms

Equipment

Cable

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Attach a single handle to a low pulley and kneel or sit close enough to align the cable with the working hand.
  2. 02Hold the handle palm-up and support the forearm firmly on the thigh with the wrist just beyond the knee.
  3. 03Let the wrist extend slightly while the elbow, forearm, shoulder, and torso remain still.
  4. 04Flex only the wrist to bring the palm and knuckles toward the forearm.
  5. 05Lower through a comfortable wrist range under control, complete the side, and switch hands.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Bar Seated Wrist Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist CurlComparable substituteDumbbell Forearm Pronation and Supination

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