Kettlebell Forearm Extension
A forearm isolation exercise using a kettlebell to target the wrist extensors for grip strength and elbow stability; commonly performed seated with the forearm supported.
About Exercise
Equipment
Kettlebell, Flat Bench
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Extensors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on a bench or chair with your forearm resting on your thigh or the bench edge, wrist hanging freely. Hold the kettlebell handle with an overhand grip.
- Lower the kettlebell by flexing the wrist downward fully.
- Extend the wrist upward to lift the weight as high as possible.
- Squeeze the forearm muscles at the top position.
- Lower the weight back to the start under control.
Coaching Tips
Form Cues
- Knuckles to ceiling
- Keep forearm flat
- Isolate the wrist
- Control the drop
Breathing
Exhale as you extend the wrist upward; inhale as you lower the weight.
Tempo
2-1-1
Range of Motion
Move from full wrist flexion (knuckles down) to full extension (knuckles up) while keeping the forearm flat.
Safety
Safety Notes
- Start with light weight
- Stop if sharp wrist pain occurs
- Ensure secure grip on handle
Spotting
Not recommended; use free hand to assist if necessary.
Common Mistakes
- Lifting the elbow
- Using arm momentum
- Incomplete range of motion
- Rushing the eccentric
When to Avoid
- Acute wrist injury
- Elbow tendonitis
Flexibility Needed
- Adequate wrist extension range
Build Up First
- Basic grip control
Also known as
Kettlebell Reverse Wrist Curl, Kettlebell Wrist Extension, Palms-Down Wrist Curl
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Forearm Curl
Barbell, Flat Bench
Forearms
Kettlebell Farmer's March
Kettlebell
Forearms, Obliques
Kettlebell Farmer's Walk
Kettlebell
Forearms, Traps
Kettlebell Goblet Carry
Kettlebell
Abs, Obliques
Kettlebell Goblet Curl
Kettlebell
Biceps, Forearms
Kettlebell High Low Carry
Kettlebell
Shoulders, Abs
Kettlebell Reverse Curl
Kettlebell
Forearms, Biceps
Kettlebell Wrist Curl
Kettlebell
Forearms
Kettlebell Static Hold
Kettlebell
Forearms, Abs
Kettlebell Suitcase Carry
Kettlebell
Forearms, Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
