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Kettlebell Concentration Curl
An isolation exercise curling a kettlebell with the elbow braced against the thigh, targeting the biceps and forearms to build arm strength and grip, with offset weight enhancing stabilization.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
5/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a bench with feet flat on the floor in a V shape. Hold a kettlebell in one hand with palm up and brace your elbow against the inner thigh.
- Lean forward slightly and let the kettlebell hang toward the floor with elbow slightly bent.
- Exhale and curl the kettlebell toward your shoulder, keeping upper arm stationary.
- Squeeze biceps at the top and pause briefly.
- Inhale and slowly lower the kettlebell to the starting position under control.
- Complete reps on one arm, then switch sides.
Coaching Tips
Form Cues
- Keep upper arm fixed
- Squeeze bicep hard at top
- Control the descent
- Elbow stays against thigh
- Neutral spine throughout
Breathing
Inhale during the lowering phase and exhale as you curl the weight up while bracing your core.
Tempo
3-1-2
Range of Motion
Lower until arm is fully extended but not hyperextended at the elbow; curl until forearm nearly touches upper arm.
Safety
Safety Notes
- Avoid if you have elbow tendinitis or wrist instability
- Select weight allowing full control
- Maintain neutral spine to protect lower back
- Stop if pain occurs in elbow or shoulder
- Warm up arms before starting
Spotting
Spotting not required; self-spot by using lighter weight or safeties if needed for heavier loads.
Common Mistakes
- Swinging the weight with momentum
- Allowing upper arm to move
- Rounding the back
- Using too heavy a weight
- Dropping the weight quickly
When to Avoid
- Elbow tendinitis
- Wrist instability
- Recent biceps strain
- Acute shoulder injury
Flexibility Needed
- Full elbow flexion
- Shoulder flexion to 90 degrees
Build Up First
- Basic bicep curl form
- Grip strength for kettlebell handle
Also known as
KB Concentration Curl, Seated Kettlebell Bicep Curl, Kettlebell Seated Curl
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