Kettlebell Curl

Technique

The kettlebell curl is a biceps curl holding a kettlebell by the handle, usually with the bell hanging below the hand. Because the weight sits below and slightly behind the grip, the forearm flexors work harder to stabilise it and the biceps get steady tension through the whole range.

Steps

1. Hold a kettlebell by the handle in one or both hands, palms facing forward, arms straight at your sides
2. Stand tall with elbows tucked close to your ribs
3. Curl the kettlebell up toward your shoulder without letting the elbow move forward
4. Squeeze at the top, then lower slowly until the arm is fully straight

Common mistakes

• Swinging the kettlebell up with the hips
• Letting the wrist bend back under the weight of the bell

Variations

• Bottoms-up kettlebell curl
• Kettlebell hammer curl holding the horns

FAQ