Exercise guide
Kettlebell Alternate Biceps Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This seated variation leverages the kettlebell's unique center of gravity to provide intense tension at the peak of the movement, effectively building bicep thickness and forearm stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit at the end of a flat bench with your feet planted firmly on the floor for stability.
- Hold a kettlebell in each hand using a supinated (palms forward) grip, letting them hang at your sides.
- Sit tall with your chest up, shoulders retracted, and core engaged to stabilize your torso.
How to do it
- Exhale as you curl one kettlebell toward your shoulder while keeping your elbow pinned strictly to your ribcage.
- Squeeze your bicep forcefully at the top of the contraction for a one-second pause.
- Inhale as you lower the kettlebell back to the starting position using a controlled 3-second eccentric tempo.
- Repeat the movement with the opposite arm, alternating sides until the set is complete.
Form checklist
- Keep elbows stationary; do not allow them to swing forward or flare out.
- Maintain a neutral wrist position to prevent the kettlebell from flopping backward.
- Avoid leaning the torso or using momentum to 'swing' the weight up.
- Ensure the arm reaches full extension at the bottom of every rep.
Pro tips
- Because the kettlebell's weight hangs below the handle, focus on resisting the pull of the weight as it tries to straighten your wrist at the top.
- Actively turn your pinky toward your shoulder at the top of the movement to maximize bicep supination.
Make it harder
- Implement a '1.5 rep' style where you perform a full rep followed by a half rep from the bottom to the midpoint.
- Add a 5-second slow eccentric (lowering phase) to increase time under tension.
Frequently asked
- What muscles does the kettlebell alternate biceps curl work?
- The kettlebell alternate biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the kettlebell alternate biceps curl?
- The kettlebell alternate biceps curl uses kettlebell.
- Is the kettlebell alternate biceps curl good for beginners?
- Yes. The kettlebell alternate biceps curl is a beginner-friendly movement and a strong foundation to build on.