Kettlebell Curl
Kettlebell Curls build biceps strength! Use controlled movements for effective results.
The Kettlebell Curl mainly works the biceps, with help from the forearms. You'll need: kettlebells.
Required Equipment
Kettlebell Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors); Forearm Flexor (brachioradialis)
Kettlebell Curl Variations and Alternatives
How to do the Kettlebell Curl
Select the appropriate weight of kettlebells. Begin with a weight you can lift without straining while maintaining proper form.
Stand with your feet shoulder-width apart, holding a kettlebell in each hand with a neutral grip (palms facing in towards the body). Your arms should be fully extended along your sides.
Tighten your core and keep your chest up, shoulders retracted, and elbows close to your sides.
Slowly curl the kettlebells up, rotating your wrists so that your palms face up at the top of the movement. Make sure you're isolating the biceps by only moving your forearms. The elbows should stay in a fixed position close to the torso throughout.
Squeeze your biceps at the top of the motion for maximum muscle engagement.
Lower the kettlebells back to the starting position with control. Again, rotate your wrists back so that your palms face in towards the body as you return to the starting position.
Repeat for the desired number of repetitions and sets.
Ensure you are using appropriate weight so you can perform the exercise without swinging the kettlebells. Keep the movement controlled to avoid using momentum, which can reduce the effectiveness of the exercise and increase the risk of injury.
---
Kettlebell Curl FAQs
What muscles does the Kettlebell Curl work?
The Kettlebell 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 Curl?
Kettlebells.
What workout day should the Kettlebell Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Curl variations and alternatives?
Similar exercises include the Arm & Knee Drive Curl, Kettlebell Single-Arm Curl, Kettlebell Concentration Curl and Kettlebell Goblet Curl.
Training calculators
Work out the numbers behind your training before your next session.