Kettlebell Single-Arm Curl
Target biceps with the Kettlebell Single-Arm Curl. Build strength and definition with controlled reps!
The Kettlebell Single-Arm Curl mainly works the biceps, with help from the forearms. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Single-Arm Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Kettlebell Single-Arm Curl Variations and Alternatives
How to do the Kettlebell Single-Arm Curl
Select a kettlebell of appropriate weight and sit on a bench with a straight back; feet should be flat on the floor. If you do not have a bench, you can also perform this exercise standing.
Hold a kettlebell in each hand with an underhand grip (palms facing up) and let your arms hang by your sides.
Keep your elbows close to your torso throughout the exercise.
Begin with one arm and curl the kettlebell up towards the shoulder, contracting the bicep as you lift.
As you raise the kettlebell, rotate your wrist slightly so that your thumb is slightly higher than your pinky at the top of the movement.
Slowly lower the kettlebell back to the starting position while maintaining control.
Repeat the same motion with the opposite arm, alternating curls between both arms.
Continue alternating until you've completed the desired number of repetitions.
Ensure that you perform the movement with controlled form and avoid using momentum to lift the weights. Adjust the weight of the kettlebell according to your strength and fitness level to prevent injury.
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Kettlebell Single-Arm Curl FAQs
What muscles does the Kettlebell Single-Arm Curl work?
The Kettlebell Single-Arm Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Kettlebell Single-Arm Curl?
Exercise bench or kettlebells.
What workout day should the Kettlebell Single-Arm Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Single-Arm Curl variations and alternatives?
Similar exercises include the Arm & Knee Drive Curl, Alternating Barbell Bicep Curl, Alternating Bottle-Weight Bicep Curl and Alternating Bottle-Weight Hammer Curl.
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