Kettlebell Curl
The kettlebell curl uses the offset center of gravity to create a unique resistance curve that challenges the biceps differently than dumbbells. Perform standing curls with one or two kettlebells.
How to Perform
Hold a kettlebell by the handle with a supinated (palms-up) grip at full arm extension.
Curl the kettlebell up by bending at the elbow — keep your upper arm pinned to your side.
The offset weight will try to pull your wrist into extension — fight to keep your wrist neutral.
Lower under control for a three-count to maximize time under tension.
Common Mistakes to Avoid
Swinging the kettlebell up with hip drive instead of strict elbow flexion.
Letting the wrist hyperextend under the offset load, which strains the forearm.
Moving the elbow forward and upward, which shifts tension from the biceps to the front delt.
Muscle Activation
Variations
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