Kettlebell Wrist Curl

1. Sit on a bench holding a light kettlebell of 4 to 8 kg, forearm resting along your thigh or the bench with the wrist hanging just past your knee.
2. Grip the handle with an underhand grip so the bell hangs below your palm.
3. Let the wrist extend downward under control, allowing the handle to roll slightly toward your fingers.
4. Exhale and curl the wrist upward, squeezing the handle back into your palm as the knuckles rise.
5. Hold the top contraction for a one-count with the forearm pressed flat against its support.
6. Inhale and lower the wrist slowly back to the stretched position.
7. Complete all reps, then switch arms; keep the forearm glued down so only the wrist moves.

Common Mistakes

• Lifting the forearm: letting the elbow or forearm rise turns the movement into a mini curl; only the wrist should travel.
• Cutting the stretch: skipping the lowered, fingers-open portion removes the range where the flexors and grip work hardest.
• Going too heavy: the wrist is a small joint and the kettlebell's hanging load amplifies torque; high reps with light weight beat heavy singles here.
• Jerky tempo: bouncing the bell up and down irritates the wrist tendons; use a slow two-count in each direction.