Single-Arm Kettlebell Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• External Oblique
• Internal Oblique
• Flexor Carpi Radialis
• Flexor Carpi Ulnaris

Equipment

• Kettlebell

Technique

1. Stand tall with one kettlebell in one hand, palm forward, the free hand on your hip.
2. Keep the working elbow at your side and curl the bell up to the shoulder.
3. Lower slowly to a straight arm.
4. Finish all reps, then switch arms.

Cues

• Keep the shoulders level; do not lean away from the bell.
• Wrist stays straight.

Common mistakes

• Leaning to the side to lift.
• Letting the bell flop at the top.

Alternatives

• Kettlebell Curl
• Dumbbell Curl