Smart Workout Diary

Cable One-Arm Reverse Curl

The cable one-arm reverse curl is an isolation exercise performed with an overhand grip on a low cable handle. It primarily trains the forearms, especially the brachioradialis and wrist extensors, while the biceps assist. It supports forearm strength, elbow-flexion control, and balanced arm development.

Demonstration

Cable One-Arm Reverse Curl — demonstration 1
Cable One-Arm Reverse Curl — demonstration 2

Instructions

  1. Set a cable pulley low and attach a single handle. Choose a light load that allows controlled movement.
  2. Stand facing the machine and hold the handle with one hand using an overhand, palm-down grip. Step back until the cable has gentle tension.
  3. Keep your torso tall, shoulders down, wrist neutral, and upper arm close to your side. Start with the elbow nearly straight.
  4. Exhale and curl the handle upward by bending the elbow. Keep the upper arm still and avoid bending the wrist.
  5. Pause briefly near the top, then inhale and slowly lower the handle until the elbow is nearly straight. Complete the repetitions, then switch arms.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps, Forearm Extensors
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the wrist neutral. Do not let it flex or extend to lift the handle.
  2. Use a modest load. Swinging the torso or moving the elbow forward reduces forearm emphasis.
  3. Control the lowering phase. Lower smoothly rather than allowing the cable stack to pull the arm down.
Exercise library