Kettlebell Bicep Curl

How to Perform the Kettlebell Bicep Curl

Stand with your feet shoulder-width apart, holding a kettlebell in each hand at your sides with palms facing forward.
Keep your elbows pinned close to your torso and your shoulders back and down.
Brace your core to prevent any swaying or rocking.
Curl both kettlebells upward by flexing at the elbows, keeping your upper arms stationary.
Continue curling until the kettlebells reach shoulder level and your biceps are fully contracted.
Squeeze the biceps at the top for a brief moment.
Slowly lower the kettlebells back to the starting position under control, fully extending the arms.

Swinging the body to generate momentum

Keep your torso completely still; reduce the weight if you need to swing to complete reps.

Letting the elbows drift forward during the curl

Pin your elbows to your sides throughout the movement; only your forearms should move.

Dropping the weight too fast on the eccentric

Lower the kettlebells under control for 2-3 seconds to maximize the negative portion of the exercise.

✓The offset center of gravity of the kettlebell increases forearm and grip activation.
✓Builds biceps strength and size with a unique resistance profile.
✓Accessible exercise that can be done anywhere with minimal equipment.

●The kettlebell's offset weight makes this harder than dumbbell curls, so start lighter than expected.
●Focus on squeezing the biceps hard at the top of each rep.
●Try alternating arms for more focused effort on each bicep.

Strength

4-5 sets of 5-8 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 10-15 reps at 60-70% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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