Kettlebell Curl

A standing bicep curl performed with a kettlebell — the off-center load that adds extra forearm and grip work.

Arms Kettlebell Strength

Step by step

1. Stand tall with your feet hip-width apart, holding a kettlebell in each hand by the handle, palms facing forward.
2. Let the bells hang naturally below your wrists with your arms fully extended at your sides.
3. Brace your core and keep your elbows pinned to your ribs throughout the rep.
4. Curl both kettlebells up toward your shoulders by bending only at the elbows.
5. Squeeze the biceps hard at the top with the bells stacked over the wrists for a clean contraction.
6. Lower the kettlebells slowly back to full arm extension over 2 to 3 seconds, then start the next rep.

Muscles and equipment

Target muscle

Biceps

Secondary muscles

none

Equipment

Kettlebell

Type

Strength

Similar exercises

• Kettlebell Goblet CurlBiceps · Kettlebell
• Band CurlBiceps · Band
• Barbell CurlBiceps · Barbell