Training lower arms is as important as bolstering your biceps and triceps. Sturdy forearms improve your arm’s muscle appearance, help lift more during various upper body exercises, and minimize the risk of wrist injuries.
You can bolster your lower arms with multiple pieces of equipment, such as barbells and dumbbells. However, if you are looking for specific kettlebell forearm exercises, then you’ve come to the right place.
In this article, I’ve shared various kettlebell wrist curls that will help you increase your forearms’ strength and size.
Whether you’re an athlete, powerlifter, bodybuilder, or a typical fitness enthusiast, try these exercises once or thrice a week for noticeable results.
5 Best Kettlebell Forearm Exercises to Sculpt Your Arms
- Kettlebell Wrist Curl
- Kettlebell Wrist Extension
- Kettlebell Wrist Twist
- KB Wrist Ulnar Deviation
- KB Reverse Curl
1. Kettlebell Wrist Curl
Benefits: Bolster your forearms, increase wrist mobility, and improve arms muscularity.
How-to Instructions: Grab a kettlebell in your right hand with an underhand grip and position your lower arm on the bench with your wrist on the edge of it. Flex your wrist until your forearms are entirely engaged. After a brief pause, return to the start. Repeat as many times as possible, then switch your hand and repeat on the opposite side.
Additional Tips: Position your forearm correctly on the bench to hit your forearm effectively.
2. Kettlebell Wrist Extension
Benefits: Target the forearms from a different angle and help you build sturdy lower arms.
How-to Instructions: Grab a kettlebell with both hands and stand upright with your feet together. Extend your elbows against you and keep your palms down. Extend your wrist as much as possible, then squeeze your forearm for a couple of seconds, and return to the start.
Additional Tips: Start with light kettlebells, focus on muscle contraction, and perform an equal number of reps and sets on each side.
3. Kettlebell Wrist Twist
Benefits: Strengthen your forearms, increase your wrist flexibility, and prepare you for arm wrestling.
How-to Instructions: Place a kettlebell on the flat bench or box and sit beside it on your knee. Grab the bell’s handle with an underhand grip (right hand). Turn the bell to the left side until your palm is facing down. Reverse the movement to return to the start. Do as many reps as possible on each side.
Additional Tips: Maintain a relaxed grip on the kettlebell to allow smooth movement.
4. KB Wrist Ulnar Deviation
Benefits: It reinforces the lower arms from a different angle and helps build burly arms.
How-to Instructions: Grab a small towel or handkerchief and wrap it around the KB handle. Sit on the bench, hold the towel’s ends with your right hand, and place your forearm on your right knee with your wrist on the edge of it; that’s the start. Deviate your wrist until your forearm is fully contracted. Pause for a moment, then return to the start. Perform as many reps as possible.
Additional Tips: Position your lower arm on your thigh properly so you can turn your wrist up and down and perform each rep in a controlled manner, feeling the full contraction during each rep.
5. KB Reverse Curl
Benefits: It stimulates the biceps and forearm flexors and helps improve your arm’s muscular definition.
How-to Instructions: Grab one kettlebell in each hand and stand straight with your feet hip-width apart. Keep your arms straight against your thighs with your palms facing in. Flex your arms until your biceps and forearm are fully engaged. Uncurl your arms to return to the start. Do as many reps and sets as possible.
Additional Tips: Slightly twist your from down to up during the curl.