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Kettlebell Wrist Curl

Forearms Isolation KettlebellDumbbellFlat bench
Demo (loops)

How to do it

Starting position

  1. Sit on a chair and set your legs hip-width apart.
  2. Rest one forearm on your thigh on the same side.
  3. Hold the kettlebell with your palm facing up.
  4. Position your wrist slightly past the edge of your knee.

Movement

  1. Slowly extend your wrist downward to lower the weight.
  2. Slightly open your fingers and roll the kettlebell.
  3. Forcefully curl your wrist upward.
  4. Pause briefly, feeling the contraction in your forearms.

Breathing

Inhale as you lower the weight and exhale as you raise it.

Trainer tips

  • Rest your arm on your thigh and keep it pinned
  • Hold only the handles and flex only your wrists
  • Alternate one hand at a time

Cautions

  • It can strain your wrist ligaments, so avoid excessive weight.
  • Moving the elbows as well
  • Letting the wrists bend because the weight is heavy

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesForearms
EquipmentKettlebellDumbbellFlat bench
Movement patternIsolation
Rep range10–15 reps
12 similar exercises

Representative exercise: Band Wrist Curl

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.

With the kettlebell, it moves up to the next weight you have. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Kettlebell Reverse Spider CurlHarderKettlebell Standing Reverse CurlHarderBarbell Reverse Wrist CurlSimilar exerciseBand Reverse Wrist CurlSimilar exerciseWrist Push-UpSimilar exerciseDumbbell One Arm Wrist CurlSame muscle · different equipmentWrist RollerSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.