Kettlebell Goblet Curl
A two-handed bicep curl performed with a single kettlebell — a kettlebell-only path to direct bicep work.
Video
Body map
Primary
Biceps
Secondary
none
Step by step
- Stand tall with your feet hip-width apart, holding a single kettlebell by the horns with both hands.
- Let the kettlebell hang in front of your hips with your arms straight and elbows pinned to your ribs.
- Brace your core to lock your torso so it doesn't swing or rock through the rep.
- Curl the kettlebell up toward your chest by bending both elbows together in a smooth motion.
- Squeeze your biceps hard at the top with the kettlebell at chest height, holding briefly for the contraction.
- Lower the kettlebell 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
Log your sets. After a few weeks you will see whether it is moving. Free.