Sit on a bench or chair. Rest your forearm on your thigh or the bench with your wrist and hand hanging freely over the edge. Grip a kettlebell overhand.

1. Allow your wrist to fully flex downward under the kettlebell's weight.
2. Extend your wrist upward to lift the kettlebell toward your forearm without moving your elbow.
3. Squeeze your forearm muscles at the top position.
4. Slowly lower the kettlebell back to the starting flexed position.
5. Repeat for reps, then switch arms.