Kettlebell Wrist Curl

Muscles worked

Setup

1. Sit on the side of a flat bench with your feet planted firmly on the floor for stability.
2. Grasp the kettlebell handle with a single-handed, underhand (palms up) grip.
3. Rest your forearm along the top of the bench or your thigh, allowing your wrist to hang just past the edge.

How to do it

1. Exhale as you curl the kettlebell upward by flexing only your wrist, keeping your forearm pinned to the surface.
2. Squeeze your forearm muscles at the peak of the contraction for a one-second pause.
3. Inhale as you slowly lower the kettlebell back to the starting position using a controlled 2-3 second tempo.

Form checklist

• Keep your forearm in constant contact with the bench to isolate the wrist.
• Avoid using your shoulder or elbow to 'swing' the weight up.
• Maintain a firm, secure grip on the handle throughout the entire range of motion.
• Ensure the movement is fluid and avoid jerky motions that could strain the wrist joint.

Pro tips

• Because the kettlebell's mass hangs below the handle, it creates more torque at the bottom of the movement; use this to focus on a deep stretch in the flexors.
• For maximum muscle fiber recruitment, slightly loosen your grip at the bottom to let the handle roll toward your fingertips before curling back up.

Make it harder

• Increase the time under tension by implementing a 4-second eccentric (lowering) phase.
• Pause for 2 seconds at the bottom of the movement to eliminate all momentum and maximize the stretch.

Frequently asked

What muscles does the kettlebell wrist curl work?

The kettlebell wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the kettlebell wrist curl?

The kettlebell wrist curl uses kettlebell.

Is the kettlebell wrist curl good for beginners?

Yes. The kettlebell wrist curl is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Wrist CurlBeginner · forearms
• Barbell Behind Back Finger CurlBeginner · forearms
• Barbell Palms Down Wrist Curl Over A BenchIntermediate · forearms
• Barbell Palms Up Wrist Curl Over A BenchBeginner · forearms