Kettlebell Curls
Standing kettlebell curl — variation of the standard curl with the kettlebell's hanging weight feeling slightly different than a dumbbell.
Level: Foundation
Primary: Biceps
Movement: Isolation
Tags: Pull
Type: Functional Fitness (Obstacle & Hybrid) Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Baseball Wrestling
Target muscles
The biceps brachii drives elbow flexion. The brachialis contributes. The brachioradialis assists. The trunk braces. The kettlebell's center of mass below the handle creates a slightly different lever feel than a dumbbell.
How to perform
Setup
Stand with feet shoulder-width apart. Hold a kettlebell in each hand with an underhand grip, arms extended at the sides. Elbows pinned to the sides.
Execution
Curl the kettlebells up toward the shoulders by flexing the elbows. Upper arms stationary. Squeeze at peak. Lower under control to the start.
Common mistakes
- Swinging the torso.
- Letting the elbows drift forward.
- Going too heavy.
- Cutting the range.
- Cocking the wrists.
Progressions and regressions
Regress to dumbbell curls. To progress, work pause curls, alternating curls, or hammer curls (neutral grip).
Programming notes
Accessory bicep work. 3 sets of 8-12 reps, twice a week.
