Kettlebell Curl
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The Kettlebell Curl is a strength exercise that involves holding a kettlebell in each hand with palms facing forward, then curling the weights toward your shoulders by flexing your elbows while keeping your upper arms stationary. Its primary purpose is to build biceps strength and size, with secondary engagement of the forearms and brachialis. Ideal for lifters seeking variety in arm training beyond dumbbells, it requires only a kettlebell and suits intermediate trainees focusing on grip and unilateral work.
How to Perform Kettlebell Curl
- 1Stand tall with feet shoulder-width apart, holding a kettlebell in each hand with palms facing forward (supinated grip) and arms fully extended by your sides.
- 2Engage your core and keep shoulders back and down, elbows close to your torso.
- 3Inhale as you bend your elbows to curl the kettlebells upward toward your shoulders, keeping wrists straight and upper arms stationary.
- 4Squeeze your biceps at the top of the curl, pausing briefly for peak contraction.
- 5Exhale as you slowly lower the kettlebells back to the starting position with control, fully extending your arms.
- 6Repeat for desired reps, maintaining steady posture throughout.
- 7Key form tips: Avoid swinging the weights or using momentum—keep elbows tucked and movement isolated to biceps. Common mistakes: shrugging shoulders or letting elbows flare out, which reduces bicep activation and risks strain.