Kettlebell Wrist Curl

1. Sit on the edge of a bench with your feet flat on the floor, approximately shoulder-width apart.

2. Lean forward slightly and grab a kettlebell in one hand with an underhand grip (palm facing upward).

3. Rest your forearm on your thigh, letting your wrist and the kettlebell extend just beyond the knee. Your other hand can be rested on the other thigh or used to stabilize the working arm.

4. Start with your wrist in a flexed position with the kettlebell hanging down towards the floor.

5. Curl your wrist upward, lifting the kettlebell by only moving your hand and keeping your forearm on your thigh.

6. Continue raising the kettlebell until your wrist is fully flexed and you can't lift it any higher without moving your forearm.

7. Hold the contraction briefly, then slowly lower the kettlebell back down to the starting position, allowing your wrist to extend fully.

8. Repeat this movement for the desired number of repetitions before switching to the other arm.

Make sure to keep your movements controlled, and avoid using momentum to lift the weight. Start with a light kettlebell to ensure you're using proper form and to avoid injury. As you get stronger, you can gradually increase the weight of the kettlebell.

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