ex_FMHQEK

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Lower Arms · Kettlebell

Kettlebell Wrist Curl

intermediatestrengthMale & female model

Kettlebell Wrist Curl is an intermediate isolation strength exercise that works the forearms (lower arms). It needs a kettlebell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Forearms
Body part: Lower Arms
Equipment: Kettlebell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Forearms

How to do Kettlebell Wrist Curl

Sit with your forearm resting on your thigh or a bench, palm up, holding a kettlebell by the handle.
Let your wrist bend back and lower the bell.
Curl your wrist up as far as possible.
Lower slowly and repeat, then switch hands.

Form tips

Only your wrist moves.
Use a light kettlebell.

Kettlebell Wrist Curl alternatives

Wrist Curl Barbell

Forearms · intermediate

Cable Wrist Curl

Forearms · beginner

Wrist Curl Dumbbell

Forearms · intermediate

Band Wrist Curl

Forearms · beginner

More forearms exercises

Barbell Wrist Curl on Knees

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Dumbbell Standing Wrist Curl

Forearms · intermediate

Dumbbell Reverse Wrist Curl

Forearms · intermediate

Ez Bar Seated Wrist Curl

Forearms · beginner

Dumbbell Seated Neutral Wrist Curl

Forearms · beginner

Dumbbell Over Bench Wrist Curl

Forearms · intermediate

Barbell Wrist Curl Wide Legs

Forearms · intermediate

Barbell Standing Back Wrist Curl

Forearms · intermediate

Kettlebell Wrist Curl FAQ

What muscles does Kettlebell Wrist Curl work?

Kettlebell Wrist Curl mainly works the forearms in the lower arms.

What equipment do you need for Kettlebell Wrist Curl?

You need a kettlebell.

How many sets and reps of Kettlebell Wrist Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Kettlebell Wrist Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.

How many calories does Kettlebell Wrist Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Kettlebell Wrist Curl?

Other exercises for the forearms include Wrist Curl Barbell, Cable Wrist Curl, Wrist Curl Dumbbell and Band Wrist Curl.

For developers

Use Kettlebell Wrist Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_FMHQEK" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_FMHQEK",
  "name": "Kettlebell Wrist Curl",
  "model": "male",
  "counterpartId": "ex_DEOHNF",
  "target": "Forearms",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_FMHQEK/mp4-720.mp4?…",
    "poster": "https://…/ex_FMHQEK/poster.jpg?…"
  }
}