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Kettlebell Wrist Curl
An isolation exercise using a kettlebell to target forearm flexors, building grip strength and forearm hypertrophy; ideal for endurance and wrist stability in pulling movements.
About Exercise
Equipment
Kettlebell
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Forearms
4/10Extensors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on a bench with feet flat, rest forearm on thigh, palm up, hold kettlebell with wrist over knee edge.
- Grip kettlebell allowing it to roll toward fingertips.
- Lower kettlebell by extending wrist fully.
- Curl wrist to flex fully, squeezing forearm.
- Hold squeeze briefly at top.
- Lower controlled to start.
- Repeat for reps, switch arms.
Coaching Tips
Form Cues
- Isolate to wrist only.
- Keep forearm stable.
- Squeeze at top.
- Control the descent.
- Neutral elbow position.
Breathing
Inhale during lowering, exhale during curl and squeeze.
Tempo
3-1-2
Range of Motion
From full wrist extension with fingers down to full flexion where kettlebell nears forearm.
Safety
Safety Notes
- Avoid if wrist pain or injury exists.
- Start with light weight.
- Maintain neutral wrist alignment.
- Stop if discomfort arises.
Spotting
Not required; self-spot with light weights.
Common Mistakes
- Using momentum from arm.
- Excessive wrist bend causing pain.
- Incomplete range of motion.
- Gripping too tightly early.
When to Avoid
- Wrist injuries
- Forearm tendonitis
Flexibility Needed
- Wrist flexion and extension mobility
Build Up First
- Basic grip strength
- Controlled wrist movement
Also known as
KB Wrist Curl, Kettlebell Forearm Curl, Seated Kettlebell Wrist Flexion
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