Kettlebell Concentration Curl
Description
The kettlebell concentration curl is a strict bicep isolation exercise performed seated with the back of your upper arm braced against your inner thigh. The KB handle provides a different grip challenge than dumbbells while the thigh brace eliminates body english.
Muscle Group
Equipment Required
Kettlebell Concentration Curl Instructions
- Sit on a bench with feet wide. Hold a KB in your right hand.
- Place the back of your right upper arm against your right inner thigh.
- Start with arm extended, KB hanging.
- Curl the KB up toward your shoulder by bending at the elbow.
- Squeeze your bicep at the top. Hold briefly.
- Lower under control.
- Complete reps, then switch arms.
- Use moderate weight. Aim for 10 to 12 reps.
Kettlebell Concentration Curl Form & Visual
Kettlebell Concentration Curl Benefits
- Strict bicep isolation
- Thigh brace eliminates cheating
- KB handle provides unique grip challenge
- Builds the bicep peak
- Easy to load progressively
- Simple setup
Kettlebell Concentration Curl Muscles Worked
- Biceps brachii (especially short head)
- Brachialis
- Brachioradialis
Kettlebell Concentration Curl Variations & Alternatives
- Dumbbell Concentration Curl
- Band Concentration Curl
- Cable Concentration Curl
- KB Hammer Curl
- KB Preacher Curl
- Dumbbell Standing Concentration Curl
- Bottle Weighted Concentration Curl
