Kettlebell Reverse Wrist Curl

Muscles worked by the Kettlebell Reverse Wrist Curl

Primary

Forearm ExtensorsWrist Extensor Muscles

Also called: wrist extensors, extensor carpi, forearm extensors, outer forearm.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Reverse Wrist Curl

1. Sit on a bench with the forearm on the thigh, palm down.
2. Hold a kettlebell by the handle with the wrist hanging off the knee.
3. Let the wrist drop, lowering the kettlebell.
4. Lift the back of the hand by extending the wrist.
5. Lower under control. Complete reps per side.

Form tips

• Use a very light kettlebell — extensors fatigue quickly.
• Move only at the wrist.
• Hold the handle, not the bell.

At a glance

Kettlebell Reverse Wrist Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Dumbbell Reverse Wrist Curl
• Wrist Roller
• Chest-Supported Kettlebell Row
• Double Kettlebell Bicep Curl
• Double Kettlebell Clean
• Double Kettlebell Clean and Press
• Double Kettlebell Dead Clean
• Double Kettlebell Dead Split Snatch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-reverse-wrist-curl",
  "name_en": "Kettlebell Reverse Wrist Curl",
  "name_de": "Kettlebell Reverse Handgelenk-Curl",
  "name_es": "Curl de Muñeca Inverso con Kettlebell",
  "description_en": "A unilateral reverse wrist curl with a kettlebell, training the forearm extensors.",
  "description_de": "Ein einseitiger Reverse Handgelenk-Curl mit Kettlebell, der die Unterarmstrecker trainiert.",
  "description_es": "Un curl de muñeca inverso unilateral con kettlebell, que entrena los extensores del antebrazo.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "kettlebell",
  "body_part": "lower_arms",
  "primary_muscles": [
    "forearm_extensors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "grip_focus"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on a bench with the forearm on the thigh, palm down.",
    "Hold a kettlebell by the handle with the wrist hanging off the knee.",
    "Let the wrist drop, lowering the kettlebell.",
    "Lift the back of the hand by extending the wrist.",
    "Lower under control. Complete reps per side."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank, Unterarm auf dem Oberschenkel, Handfläche unten.",
    "Halte eine Kettlebell am Griff, Handgelenk ragt über das Knie.",
    "Lasse das Handgelenk absinken, die Kettlebell nach unten.",
    "Hebe den Handrücken durch Strecken des Handgelenks.",
    "Senke kontrolliert ab. Wiederholungen pro Seite."
  ],
  "instructions_es": [
    "Siéntate en un banco con el antebrazo sobre el muslo, palma hacia abajo.",
    "Sujeta una kettlebell por el asa, muñeca fuera de la rodilla.",
    "Deja caer la muñeca, bajando la kettlebell.",
    "Levanta el dorso de la mano extendiendo la muñeca.",
    "Baja con control. Repeticiones por lado."
  ],
  "tips_en": [
    "Use a very light kettlebell — extensors fatigue quickly.",
    "Move only at the wrist.",
    "Hold the handle, not the bell."
  ],
  "tips_de": [
    "Wähle eine sehr leichte Kettlebell — die Strecker ermüden schnell.",
    "Bewege nur das Handgelenk.",
    "Halte den Griff, nicht die Kugel."
  ],
  "tips_es": [
    "Usa una kettlebell muy ligera — los extensores se fatigan rápido.",
    "Mueve solo la muñeca.",
    "Sujeta el asa, no la bola."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-reverse-wrist-curl-start.webp",
      "peak": "images/flat/kettlebell-reverse-wrist-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-reverse-wrist-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.