Kettlebell Concentration Curl

Kettlebell Concentration Curl


This exercise involves holding a kettlebell in one hand and curling it towards the shoulder while keeping the upper arm stationary. It primarily targets the biceps and can be done with various weights and repetitions.

Muscle Group

Equipment Required

Kettlebell Concentration Curl Instructions

  1. Stand with your feet shoulder-width apart and hold a kettlebell in your right hand.
  2. Place your left hand on your left thigh for support.
  3. Bend your right elbow and bring the kettlebell up towards your shoulder, keeping your upper arm stationary.
  4. Pause at the top of the movement and squeeze your bicep.
  5. Lower the kettlebell back down to the starting position.
  6. Complete the desired number of reps on your right arm before switching to your left arm.

Kettlebell Concentration Curl Form & Visual

Kettlebell Concentration Curl

Kettlebell Concentration Curl Benefits

  • Targets the biceps muscles for increased strength and definition
  • Improves grip strength and forearm muscles
  • Allows for isolation of the biceps muscle, reducing the involvement of other muscles
  • Can be performed with a lighter weight than traditional bicep curls, reducing strain on the joints
  • Provides a unique and challenging variation to traditional bicep exercises

Kettlebell Concentration Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Kettlebell Concentration Curl Variations & Alternatives

  • Kettlebell Hammer Curl
  • Kettlebell Bicep Curl
  • Kettlebell Preacher Curl
  • Kettlebell Zottman Curl
  • Kettlebell Reverse Curl