Kettlebell Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Deltoid
• Flexor Carpi Radialis
• Flexor Carpi Ulnaris

Equipment

• Kettlebell

Technique

1. Stand tall holding a kettlebell by the handle in each hand, palms forward and the bells hanging below.
2. Keep the elbows at your sides and curl the kettlebells toward the shoulders.
3. Squeeze at the top without letting the bells swing.
4. Lower slowly to straight arms.

Cues

• The offset weight pulls the wrist back; keep it straight.
• Control the bell on the way down.

Common mistakes

• Swinging the kettlebells up with the hips.
• Letting the elbows move forward.

Alternatives

• Dumbbell Curl
• Hammer Curl