Kettlebell Biceps Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Kettlebell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 5
- Alternate Names
- Kettlebell Bicep Curl
How to: Kettlebell Biceps Curl
- Stand upright with a kettlebell in each hand, arms fully extended by your sides.
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- Exhale and curl the kettlebell while contracting your biceps until your forearms touch your biceps.
- Hold the contracted position for a brief pause, then inhale and slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of muscle to lift the kettlebell.
- Letting the elbows drift away from the body.
- Not fully extending the arms at the bottom of the curl.
Modifications
- Perform the curl seated if you have lower back issues.
- Use a lighter kettlebell or perform the exercise without weight to practice form.
Tips
- Keep your elbows close to your body during the curl to maximize bicep engagement.
- Avoid swinging your back; keep your movements controlled.
- Focus on a full range of motion for muscle development.
Kettlebell Biceps Curl Alternatives
Tags
biceps
strength training
kettlebell
arm workout
beginner
upper arms