Kettlebell Incline Alternate Curl

Muscles worked

Setup

1. Set an incline bench to an angle between 45 and 60 degrees.
2. Sit on the bench with your back and head firmly against the pad and your feet flat on the floor for stability.
3. Hold a kettlebell in each hand with a neutral grip (palms facing in), letting your arms hang straight down toward the floor.

How to do it

1. Exhale and curl one kettlebell toward your shoulder, rotating your wrist so the palm faces up (supination) as you lift.
2. Squeeze the bicep hard at the top of the movement while keeping your elbow pinned in place.
3. Inhale and slowly lower the kettlebell back to the starting position using a controlled 3-second tempo.
4. Repeat the movement with the opposite arm, alternating sides until the set is complete.

Form checklist

• Keep your elbows stationary and pointed toward the floor; do not let them swing forward.
• Maintain full contact between your shoulder blades and the bench throughout the set.
• Fully extend your arm at the bottom of each rep to capitalize on the weighted stretch.
• Avoid 'cheating' by arching your lower back or swinging the weights.

Pro tips

• At the top of the curl, try to turn your pinky toward your shoulder to maximize the peak contraction of the bicep.
• The kettlebell's weight hangs below the handle; use this to your advantage by letting it pull your arm into a deep stretch at the bottom.

Make it harder

• Implement a 'pause at the peak,' holding the contraction for 2 seconds on every rep.
• Slow down the eccentric phase to 5 seconds to increase metabolic stress and time under tension.

Frequently asked

What muscles does the kettlebell incline alternate curl work?

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

What equipment do you need for the kettlebell incline alternate curl?

The kettlebell incline alternate curl uses kettlebell.

Is the kettlebell incline alternate curl good for beginners?

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

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