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Kettlebell Goblet Curl
Kettlebell goblet curl that targets biceps and forearms to build arm hypertrophy and grip strength; uses double-handed hold for controlled isolation.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps, Forearms
Secondary Muscles
Traps
Popularity Score
5
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
8/10Flexors
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, core braced. Hold kettlebell by horns with both hands in front of pelvis, palms facing up.
- Keep elbows close to torso and shoulders relaxed.
- Exhale and curl kettlebell upward toward chest by contracting biceps.
- Lift until forearms are parallel to floor.
- Squeeze biceps at top.
- Inhale and lower kettlebell slowly to starting position with control.
- Extend arms fully for stretch.
Coaching Tips
Form Cues
- Elbows tucked to sides
- Squeeze biceps hard
- Control the descent
- Grip firmly
- Shoulders down
Breathing
Inhale during the lowering phase and exhale during the curling phase while bracing your core.
Tempo
2-1-2
Range of Motion
From full arm extension with kettlebell at pelvis to forearms parallel to floor at chest height, maintaining elbow tuck.
Safety
Safety Notes
- Select weight allowing strict form
- Brace core to protect back
- Avoid over-curling into shoulders
- Secure grip to prevent slipping
Spotting
Not typically needed; partner can assist by stabilizing torso if form breaks or provide handoff for heavy weights.
Common Mistakes
- Swinging the weight
- Flaring elbows out
- Leaning back for momentum
- Dropping the weight quickly
When to Avoid
- Acute elbow pain
- Wrist instability
Flexibility Needed
- Full elbow flexion and extension
Build Up First
- Basic bicep curl technique
Also known as
Goblet Bicep Curl, Kettlebell Bicep Curl, Double Kettlebell Curl
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