Strength

Kettlebell Wrist Curl Extension

Kettlebell Wrist Curl Extension strengthens forearms by flexing and extending wrists with a kettlebell. Regular use improves grip strength, wrist mobility, and forearm musculature.
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Kettlebell Wrist Curl Extension instructions
Step-by-step instructions
1
Sit on a bench or chair and place your forearm on your thigh with your palm facing up and your wrist hanging over the knee.
2
Grip the kettlebell handle so it lies diagonally across the palm of your hand, using your other hand to help support the weight.
3
Without moving your forearm, bend your wrist upwards as far as you can.
4
Slowly lower the kettlebell back down until your hand is extended and your fingers are pointing towards to the ground.
5
Repeat the motion for the desired number of repetitions, being sure to avoid letting the kettlebell control the movement.
Sit on a bench or chair and place your forearm on your thigh with your palm facing up and your wrist hanging over the knee.
Grip the kettlebell handle so it lies diagonally across the palm of your hand, using your other hand to help support the weight.
Without moving your forearm, bend your wrist upwards as far as you can.
Slowly lower the kettlebell back down until your hand is extended and your fingers are pointing towards to the ground.
Repeat the motion for the desired number of repetitions, being sure to avoid letting the kettlebell control the movement.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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