Kettlebell Wrist Curl

Muscles worked by the Kettlebell Wrist Curl

Primary

Forearm FlexorsWrist Flexor Muscles

Also called: wrist flexors, flexor carpi, forearm flexors, inner forearm.

Equipment

Kettlebell

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

How to do the Kettlebell Wrist Curl

1. Sit on a bench with the forearm on the thigh, palm up.
2. Hold a kettlebell by the handle with the wrist hanging off the knee.
3. Let the kettlebell rotate down toward the fingertips.
4. Curl it up by flexing the wrist, controlling the offset weight.
5. Lower under control. Complete reps per side.

Form tips

• Hold the handle, not the bell, so the offset weight loads the grip.
• Move only at the wrist.
• Use a lighter load than you would for a dumbbell.

At a glance

Kettlebell Wrist Curl in German & Spanish

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

Related exercises

• Barbell Wrist Curl
• Bilateral Dumbbell Wrist Curl
• Cable Wrist Curl
• Dumbbell Wrist Curl
• EZ-Bar Wrist Curl
• Kneeling Wrist Stretch
• Plate Pinch
• Wrist Roller

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-wrist-curl",
  "name_en": "Kettlebell Wrist Curl",
  "name_de": "Kettlebell Handgelenk-Curl",
  "name_es": "Curl de Muñeca con Kettlebell",
  "description_en": "A unilateral wrist curl with a kettlebell, with the offset weight adding extra grip challenge.",
  "description_de": "Ein einseitiger Handgelenk-Curl mit Kettlebell — das versetzte Gewicht fordert den Griff zusätzlich.",
  "description_es": "Un curl de muñeca unilateral con kettlebell — el peso descentrado añade un reto extra al agarre.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "kettlebell",
  "body_part": "lower_arms",
  "primary_muscles": [
    "forearm_flexors"
  ],
  "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 up.",
    "Hold a kettlebell by the handle with the wrist hanging off the knee.",
    "Let the kettlebell rotate down toward the fingertips.",
    "Curl it up by flexing the wrist, controlling the offset weight.",
    "Lower under control. Complete reps per side."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank, Unterarm auf dem Oberschenkel, Handfläche oben.",
    "Halte eine Kettlebell am Griff, Handgelenk ragt über das Knie.",
    "Lasse die Kettlebell zur Fingerspitze rotieren.",
    "Curle sie hoch durch Beugen des Handgelenks, kontrolliere das versetzte Gewicht.",
    "Senke kontrolliert ab. Wiederholungen pro Seite."
  ],
  "instructions_es": [
    "Siéntate en un banco con el antebrazo sobre el muslo, palma hacia arriba.",
    "Sujeta una kettlebell por el asa, muñeca fuera de la rodilla.",
    "Deja que la kettlebell rote hacia las puntas de los dedos.",
    "Súbela flexionando la muñeca, controlando el peso descentrado.",
    "Baja con control. Repeticiones por lado."
  ],
  "tips_en": [
    "Hold the handle, not the bell, so the offset weight loads the grip.",
    "Move only at the wrist.",
    "Use a lighter load than you would for a dumbbell."
  ],
  "tips_de": [
    "Halte den Griff, nicht die Kugel, damit das versetzte Gewicht den Griff fordert.",
    "Bewege nur das Handgelenk.",
    "Nutze weniger Last als bei einer Kurzhantel."
  ],
  "tips_es": [
    "Sujeta el asa, no la bola, para que el peso descentrado cargue el agarre.",
    "Mueve solo la muñeca.",
    "Usa una carga más ligera que con una mancuerna."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-wrist-curl-start.webp",
      "peak": "images/flat/kettlebell-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-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.