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Kettlebell Reverse Curl
Kettlebell reverse curl using pronated grip that targets forearms and brachialis to build grip strength and arm hypertrophy; emphasizes forearm muscles over biceps with controlled elbow flexion.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Forearms, Biceps
Secondary Muscles
Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors, Extensors
Biceps
8/10Brachialis
Biceps
5/10Long Head, Short Head
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart holding a kettlebell in each hand with pronated grip, arms extended downward and elbows close to sides.
- Bend elbows to curl kettlebells toward shoulders keeping upper arms stationary.
- Squeeze forearms at top of movement.
- Slowly lower kettlebells back to full extension.
- Maintain straight wrists throughout.
- Repeat for prescribed reps.
Coaching Tips
Form Cues
- Keep elbows tucked.
- Squeeze forearms hard.
- Control the descent.
- Wrists straight and locked.
- No body swing.
Breathing
Inhale during lowering phase and exhale as you curl upward while bracing core.
Tempo
3-1-1
Range of Motion
Full elbow extension at bottom to forearms parallel to floor at top; keep wrists neutral.
Safety
Safety Notes
- Avoid if wrist or elbow injuries present
- Start with light weight to master form
- Engage core to prevent lower back strain
- Consult professional for pre-existing conditions
Spotting
Not typically needed; use lighter weights or partner assistance for heavy sets if balance issues arise.
Common Mistakes
- Swinging with momentum
- Letting elbows flare out
- Using excessive weight
- Allowing wrists to bend
- Incomplete range
When to Avoid
- Wrist injuries
- Elbow tendonitis
- Acute forearm strain
Flexibility Needed
- Neutral wrist mobility
- Full elbow flexion range
Build Up First
- Basic standing posture
- Familiarity with standard bicep curl
Also known as
Reverse Kettlebell Curl, Pronated Kettlebell Curl, Kettlebell Forearm Curl
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