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Kettlebell Forearm Curl
An isolation exercise using a kettlebell to target the forearm flexors, building grip strength and wrist stability; commonly used for hypertrophy and elbow health.
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 or chair with your feet flat. Rest your forearm on your thigh with the palm facing up, holding the kettlebell so the wrist hangs off the knee.
- Lower the kettlebell by extending the wrist fully.
- Allow the handle to roll down into your fingers for a deep stretch.
- Curl the wrist upward, flexing the forearm muscles.
- Squeeze hard at the top position.
- Return to the starting position under control.
Coaching Tips
Form Cues
- Isolate the wrist
- Keep forearm planted
- Full stretch
- Squeeze the handle
Breathing
Inhale as you lower the weight; exhale as you curl the wrist upward.
Tempo
3-1-1
Range of Motion
From full wrist extension with fingers open to full flexion with the wrist curled in.
Safety
Safety Notes
- Stop if sharp wrist pain occurs
- Maintain a secure grip throughout
Spotting
Not recommended; use your free hand to assist forced reps if needed.
Common Mistakes
- Lifting the elbow
- Using biceps to pull
- Short range of motion
- Using excessive momentum
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, Seated Kettlebell Wrist Flexion, Single Arm Wrist Curl, Kettlebell Wrist Flexion
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