Exercise guide
Kettlebell Incline Biceps Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This variation places the biceps in a deep stretch by positioning the elbows behind the torso, specifically targeting the long head. The kettlebell's unique center of gravity provides a distinct tension curve that challenges the peak contraction more than traditional dumbbells.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an adjustable bench to a 45-degree incline.
- Sit back with your spine and head pressed firmly against the pad and feet flat on the floor.
- Grasp the kettlebell handles with a supinated (palms up) grip.
- Allow your arms to hang vertically toward the floor, creating a pre-stretch in the biceps.
How to do it
- Exhale and curl the kettlebells toward your shoulders by flexing the elbows, keeping your upper arms locked in place.
- Squeeze the biceps forcefully at the top of the movement without letting your elbows drift forward.
- Inhale and lower the weights slowly under control until your arms are fully extended.
- Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second squeeze, 2 seconds down).
Form checklist
- Keep elbows pinned back and stationary throughout the set.
- Avoid arching your lower back or lifting your head off the bench.
- Maintain a neutral wrist position to prevent the kettlebell from pulling the wrist into extension.
- Ensure a full range of motion by reaching a complete stretch at the bottom of every rep.
Pro tips
- Because the kettlebell's weight hangs below the handle, focus on resisting the downward pull at the bottom to maximize the eccentric stretch.
- Squeeze the handles tightly to recruit more motor units through irradiation, which can help move heavier loads.
Make it harder
- Incorporate a 3-second isometric hold at the midpoint (90 degrees) of the repetition.
- Perform the eccentric phase over 4-5 seconds to maximize time under tension in the stretched position.
Frequently asked
- What muscles does the kettlebell incline biceps curl work?
- The kettlebell incline biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the kettlebell incline biceps curl?
- The kettlebell incline biceps curl uses kettlebell.
- Is the kettlebell incline biceps curl good for beginners?
- Yes. The kettlebell incline biceps curl is a beginner-friendly movement and a strong foundation to build on.