Kettlebell Bicep Curl

Alternatives

• Resistance Band Bicep Curl
• Kettlebell Curl to Press
• Single-Arm Bicep Curl

Summary

The kettlebell bicep curl provides a unique loading angle that challenges the biceps and grip simultaneously. The offset weight helps recruit stabilisers and adds variety to standard curl movements.

Benefits of the Kettlebell Bicep Curl

• Builds biceps with added grip and wrist challenge
• Unique loading stimulates muscle activation
• Engages forearms more than a dumbbell
• Easy to perform standing or seated
• Great alternative for variety in arm training

Kettlebell Bicep Curl Muscles Worked

• Primary: Biceps Brachii
• Secondary: Brachialis, Forearms

Instructions

1. Stand tall holding kettlebells with palms facing forward
2. Keep elbows tucked and wrists aligned
3. Curl the kettlebells upward to shoulder height
4. Squeeze the biceps at the top
5. Lower the kettlebells slowly and under control
6. Keep your torso still throughout the movement
7. Repeat for the desired number of reps

Common Mistakes

1. Swinging the kettlebells for momentum
2. Letting elbows move away from the body
3. Bending wrists under the weight
4. Rushing through the rep without control
5. Using excessive weight and losing form