Kettlebell Biceps Curl

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Hold the kettlebell handle with an underhand (palms up) grip, or hold the sides of the handle (the horns) for a neutral grip.
3. Start with your arms fully extended at your sides and the kettlebell resting in front of your thighs.
4. Engage your core and pull your shoulder blades back and down to set a stable base.

How to do it

1. Exhale as you curl the kettlebell toward your chest by bending at the elbows, keeping your upper arms pinned to your ribs.
2. Squeeze your biceps hard at the top of the movement for one second to maximize peak contraction.
3. Inhale as you slowly lower the kettlebell back to the starting position using a controlled 3-second eccentric tempo.
4. Ensure your arms reach full extension at the bottom of the movement before beginning the next repetition.

Form checklist

• Keep your elbows glued to your sides; do not let them drift forward or flare out.
• Maintain a neutral spine and avoid leaning back or using momentum to swing the weight.
• Keep your wrists straight and rigid throughout the entire range of motion.
• Ensure the movement only occurs at the elbow joint, keeping the rest of the body still.

Pro tips

• Grip the handle as tightly as possible to trigger 'irradiation,' which increases neural drive and recruits more muscle fibers in the arms.
• Because the weight hangs below the handle, focus on resisting the kettlebell's tendency to pull your wrists into extension at the bottom of the rep.

Make it harder

• Perform the exercise with a 'bottoms-up' grip, holding the handle with the bell facing the ceiling to drastically increase stability and forearm demands.
• Incorporate a 3-second isometric hold at the 90-degree mark during the lowering phase.

Frequently asked

What muscles does the kettlebell biceps curl work?

The kettlebell biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the kettlebell biceps curl?

The kettlebell biceps curl uses kettlebell.

Is the kettlebell biceps curl good for beginners?

Yes. The kettlebell biceps curl is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Barbell Fat Bar Reverse CurlIntermediate · biceps
• Barbell Reverse CurlIntermediate · biceps
• Barbell Seated Close-Grip Concentration CurlIntermediate · biceps