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Kettlebell Bicep Curl
Kettlebell bicep curl isolates the biceps with offset loading for enhanced grip and time under tension, building arm strength and hypertrophy.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
6/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, core engaged. Hold kettlebell with both hands using underhand grip, arms fully extended in front of hips.
- Keep elbows tucked to sides.
- Curl kettlebell toward shoulders by bending elbows.
- Squeeze biceps at top.
- Lower kettlebell slowly to full extension.
- Maintain torso stability.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Squeeze at the top
- Control the descent
- No swinging
- Grip mid-handle
Breathing
Inhale as you lower the kettlebell; exhale as you curl up. Brace core throughout.
Tempo
3-1-1
Range of Motion
Fully extend arms at bottom; curl until forearms are parallel to floor at top without over-curling.
Safety
Safety Notes
- Start with light weight
- Avoid wrist bending
- Stop if elbow pain occurs
- Use proper grip to prevent slipping
Spotting
Not required; self-spot with lighter weight if needed.
Common Mistakes
- Using momentum from torso
- Flaring elbows outward
- Dropping weight quickly
- Incomplete extension
When to Avoid
- Elbow tendonitis
- Wrist instability
Flexibility Needed
- Wrist flexion mobility
Build Up First
- Basic elbow flexion control
Also known as
KB Bicep Curl, Kettlebell Arm Curl, Kettlebell Standing Curl
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