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Kettlebell Goblet Curl 6s · no sound

Kettlebell Goblet Curl

A two-handed bicep curl performed with a single kettlebell — a kettlebell-only path to direct bicep 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 single kettlebell by the horns with both hands.
  2. Let the kettlebell hang in front of your hips with your arms straight and elbows pinned to your ribs.
  3. Brace your core to lock your torso so it doesn't swing or rock through the rep.
  4. Curl the kettlebell up toward your chest by bending both elbows together in a smooth motion.
  5. Squeeze your biceps hard at the top with the kettlebell at chest height, holding briefly for the contraction.
  6. Lower the kettlebell slowly back to full arm extension over 2 to 3 seconds, then start the next rep.

Common mistakes

  • Swinging the torso to lift the kettlebell, 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 bottom stretch of the curl.
  • Letting the wrists bend back under the load, which strains the wrist joints and weakens the contraction.

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

Plans that include the Kettlebell Goblet Curl

Kettlebell Strength
Kettlebell Strength
Days a week
3× a week
Session
~45 min
Level
Intermediate
Equipment
Gym

Similar exercises

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Good to know

What muscles does the Kettlebell Goblet Curl work?
Mainly the biceps.
What equipment do you need for the Kettlebell Goblet 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 Goblet Curl good for beginners?
GymVim rates it beginner.

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