Kettlebell Incline Curl
Inclined kettlebell curl — biceps in stretched position for greater long-head loading.
Level: Foundation
Primary: Biceps
Movement: Isolation
Tags: Pull
Type: Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Baseball Wrestling
Target muscles
The biceps brachii — especially the long head — is loaded through its greatest stretch range. The brachialis contributes. The brachioradialis assists. The forearms grip the kettlebells.
How to perform
Setup
Sit or lie back on an incline bench (45-60 degrees). Hold a kettlebell in each hand with arms hanging fully extended behind the torso, palms facing forward.
Execution
Curl the kettlebells up toward the shoulders by flexing the elbows. The upper arms stay perpendicular to the floor — they don't drift forward. Squeeze at peak. Lower under control to the fully extended starting position.
Common mistakes
- Letting the upper arms drift forward.
- Cutting the bottom range.
- Lifting the back off the bench.
- Going too heavy.
- Bouncing into the bottom.
Progressions and regressions
Regress to standing curls. To progress, work pause curls, slow eccentrics, or hammer-grip incline curls.
Programming notes
Excellent biceps accessory. 3-4 sets of 8-12 reps, twice a week.
