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ex_LCKKFL

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Lower Arms · Kettlebell

Kettlebell Wrist Extension

intermediatestrengthMale & female model

Kettlebell Wrist Extension 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
Push
Sets × reps
3 × 10-15
Calories / min
≈ 5.5 kcal

Primary muscles

  • Forearms

How to do Kettlebell Wrist Extension

  1. Sit with your forearm resting on your thigh or a bench, palm down, holding a kettlebell.
  2. Let your wrist lower.
  3. Raise the back of your hand as far as possible.
  4. Lower slowly and repeat, then switch hands.

Form tips

  • Use a light weight.
  • Move only at the wrist.

Kettlebell Wrist Extension alternatives

Wrist Extension Dumbbell exercise demonstration

Wrist Extension Dumbbell

Forearms · intermediate
Wrist Extension Barbell exercise demonstration

Wrist Extension Barbell

Forearms · intermediate
Cable Wrist Extension exercise demonstration

Cable Wrist Extension

Forearms · beginner
Wrist Extension Barbell (Variation 2) exercise demonstration

Wrist Extension Barbell (Variation 2)

Forearms · intermediate

More forearms exercises

Barbell Wrist Extension on Knees exercise demonstration

Barbell Wrist Extension on Knees

Forearms · intermediate
Cable Wrist Curl exercise demonstration

Cable Wrist Curl

Forearms · beginner
Kettlebell Wrist Curl exercise demonstration

Kettlebell Wrist Curl

Forearms · intermediate
Wrist Curl Barbell exercise demonstration

Wrist Curl Barbell

Forearms · intermediate
Wrist Curl Dumbbell exercise demonstration

Wrist Curl Dumbbell

Forearms · intermediate
Band Wrist Curl exercise demonstration

Band Wrist Curl

Forearms · beginner
Ez Bar Seated Wrist Curl exercise demonstration

Ez Bar Seated Wrist Curl

Forearms · beginner
Dumbbell Reverse Wrist Curl exercise demonstration

Dumbbell Reverse Wrist Curl

Forearms · intermediate

Kettlebell Wrist Extension FAQ

What muscles does Kettlebell Wrist Extension work?

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

What equipment do you need for Kettlebell Wrist Extension?

You need a kettlebell.

How many sets and reps of Kettlebell Wrist Extension 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 Extension 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 Extension 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 Extension?

Other exercises for the forearms include Wrist Extension Dumbbell, Wrist Extension Barbell, Cable Wrist Extension and Wrist Extension Barbell (Variation 2).

For developers

Use Kettlebell Wrist Extension 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_LCKKFL" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_LCKKFL",
  "name": "Kettlebell Wrist Extension",
  "model": "male",
  "counterpartId": "ex_7KK7H4",
  "target": "Forearms",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_LCKKFL/mp4-720.mp4?…",
    "poster": "https://…/ex_LCKKFL/poster.jpg?…"
  }
}