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Biceps · Kettlebell

Kettlebell Curl

An isolation movement that trains your biceps, done with a kettlebell. Your forearms help out.

EquipmentKettlebell
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Kettlebell Curl muscles worked, front viewKettlebell Curl muscles worked, back view
BicepsPrimaryForearmsSecondary

How to do it

  1. Stand upright with a kettlebell in each hand, palms facing forward (supinated grip).
  2. Keep your elbows close to your torso throughout the movement.
  3. Exhale and curl the kettlebells up towards your shoulders, contracting your biceps.
  4. Continue to raise the kettlebells until your biceps are fully contracted and the kettlebells are at shoulder level.
  5. Hold the contraction for a brief moment.
  6. Inhale and slowly lower the kettlebells back to the starting position, extending your arms fully.
  7. Repeat for the desired number of repetitions.

More biceps exercises

21s Bicep CurlAlternate Hammer CurlAlternate Incline Dumbbell CurlBarbell Curl
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