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Kettlebell Curl 6s · no sound

Kettlebell Curl

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

Primary muscle
Biceps
Equipment
Kettlebell
Difficulty
Beginner
Movement
Isolation
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How to do it

  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.

Common mistakes

  • Letting the wrists bend back under the weight, which strains the wrist joints and shortens the curl.
  • Swinging the torso to start the rep, which uses momentum instead of bicep strength.
  • Letting the elbows drift forward at the top, which removes the biceps from the lift.
  • Cutting the range short by stopping before full extension, missing the deepest part of the bicep stretch.

Muscles worked

Primary
Biceps

Same movement, other equipment

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine

Similar exercises

Kettlebell Goblet Curl Beginner Kettlebell Goblet Curl Biceps Kettlebell Barbell Curl Intermediate Barbell Curl Biceps Barbell Barbell Drag Curl Intermediate Barbell Drag Curl Biceps Barbell Bayesian Curl Intermediate Bayesian Curl Biceps Cable Machine Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell

Good to know

What muscles does the Kettlebell Curl work?
Mainly the biceps.
What equipment do you need for the Kettlebell Curl?
It uses a kettlebell. Without it, the Alternate Hammer Curl and the Backpack Curls train the same muscles the same way.
Is the Kettlebell Curl good for beginners?
GymVim rates it beginner.

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