Kettlebell Biceps Curl
Description
The kettlebell biceps curl is a bicep isolation exercise performed with a kettlebell instead of a dumbbell. The kettlebell's offset weight (handle separate from the bell) creates a different feel and challenges grip and stabilizer muscles more than a dumbbell. The bell rests against the back of your wrist or hand at the top.
Muscle Group
Equipment Required
Kettlebell Biceps Curl Instructions
- Stand tall holding a kettlebell in your right hand at your side. Grip the handle.
- The bell will rest against the back of your wrist when curled up.
- Pin your right elbow against your side. Pull your shoulders back.
- Brace your core.
- Curl the kettlebell up toward your shoulder by bending only at the elbow.
- Keep your wrist neutral — do not let it bend backward.
- Continue until the kettlebell reaches your shoulder. Squeeze your bicep hard.
- Lower under control over two seconds. Switch arms or curl simultaneously with two kettlebells.
Kettlebell Biceps Curl Form & Visual
Kettlebell Biceps Curl Benefits
- Different feel than dumbbell curls
- Challenges grip and forearm stabilizers
- Builds the biceps
- Useful when only kettlebells are available
- Easy to scale by kettlebell weight
- Engaging variation
Kettlebell Biceps Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearms (heavy stabilizer)
Kettlebell Biceps Curl Variations & Alternatives
- Dumbbell Bicep Curl
- Barbell Curl
- Kettlebell Hammer Curl
- Two-Kettlebell Curl
- Kettlebell Concentration Curl
