Kettlebell Concentration Curl
Sculpt bigger biceps with kettlebell concentration curls. Isolate & build muscle effectively from the comfort of a bench.
The Kettlebell Concentration Curl mainly works the biceps, with help from the forearms. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Concentration Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Kettlebell Concentration Curl Variations and Alternatives
How to do the Kettlebell Concentration Curl
Select an appropriate weight kettlebell and place a flat bench in your workout area.
Sit down on the flat bench with your feet flat on the floor, approximately shoulder-width apart.
Grasp the kettlebell with one hand using a supinated grip (palm facing up).
Spread your knees slightly, and lean forward, bracing the tricep of your working arm against the inside of your thigh just above your knee. This is your starting position.
Keep your back straight and your off-hand on your opposite knee or the bench for stability.
Curl the kettlebell upwards, contracting the biceps fully while keeping your upper arm stationary.
Pause momentarily at the top of the curl with the biceps in peak contraction.
Slowly lower the kettlebell back to the starting position, fully extending your arm and stretching the biceps.
Repeat for the desired number of repetitions.
Switch arms and perform the same number of repetitions to maintain balance in muscle development.
Remember to perform the exercise with controlled motion and avoid swinging the kettlebell. Focus on isolating the biceps muscle throughout the movement. Adjust the weight of the kettlebell as needed to ensure proper form and to avoid injury.
---
Kettlebell Concentration Curl FAQs
What muscles does the Kettlebell Concentration Curl work?
The Kettlebell Concentration 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 Concentration Curl?
Exercise bench or kettlebells.
What workout day should the Kettlebell Concentration Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Concentration Curl variations and alternatives?
Similar exercises include the Bicep Leg Concentration Curl, Bodyweight Seated Single-Arm Concentration Curl, Bottle-Weight Concentration Curl and Bottle-Weight Reverse-Grip Concentration Curl.
Training calculators
Work out the numbers behind your training before your next session.