Kettlebell Wrist Curl
Strengthen your forearm muscles! The Kettlebell Wrist Curl isolates and builds wrist strength. Start light and build up.
The Kettlebell Wrist Curl mainly works the forearms. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Wrist Curl Muscles Worked
Primary
Inner Forearm (wrist flexors)
Kettlebell Wrist Curl Variations and Alternatives
How to do the Kettlebell Wrist Curl
Sit on the edge of a bench with your feet flat on the floor, approximately shoulder-width apart.
Lean forward slightly and grab a kettlebell in one hand with an underhand grip (palm facing upward).
Rest your forearm on your thigh, letting your wrist and the kettlebell extend just beyond the knee. Your other hand can be rested on the other thigh or used to stabilize the working arm.
Start with your wrist in a flexed position with the kettlebell hanging down towards the floor.
Curl your wrist upward, lifting the kettlebell by only moving your hand and keeping your forearm on your thigh.
Continue raising the kettlebell until your wrist is fully flexed and you can't lift it any higher without moving your forearm.
Hold the contraction briefly, then slowly lower the kettlebell back down to the starting position, allowing your wrist to extend fully.
Repeat this movement for the desired number of repetitions before switching to the other arm.
Make sure to keep your movements controlled, and avoid using momentum to lift the weight. Start with a light kettlebell to ensure you're using proper form and to avoid injury. As you get stronger, you can gradually increase the weight of the kettlebell.
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Kettlebell Wrist Curl FAQs
What muscles does the Kettlebell Wrist Curl work?
The Kettlebell Wrist Curl mainly works the forearms. The main muscles are the wrist flexors.
What equipment do you need for the Kettlebell Wrist Curl?
Exercise bench or kettlebells.
What workout day should the Kettlebell Wrist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Wrist Curl variations and alternatives?
Similar exercises include the Band Reverse Wrist Curl, Band Wrist Curl, Barbell Wrist Curl and Cable Wrist Curl.
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