Kettlebell Concentration Curl Exercise Guide
Exercise Profile
- Target
- Biceps
- Equipment
- Kettlebell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps
- Secondary Muscles
- brachialis, Brachioradialis, Brachialis, brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Kettlebell Bicep Curl, Kettlebell Single Arm Curl
How to: Kettlebell Concentration Curl
- Sit on a bench or chair with your feet flat on the ground.
- Hold a kettlebell in one hand, resting your elbow against the inside of your knee.
- With your palm facing up, curl the kettlebell towards your shoulder.
- Squeeze your bicep at the top of the movement.
- Lower the kettlebell back down to the starting position.
- Repeat for the desired number of repetitions before switching arms.
Common Mistakes
- Allowing the upper arm to move while curling.
- Using too heavy of a weight, leading to poor form.
- Not fully extending the arm on the descent.
Modifications
- Perform the curl seated for better stability.
- Use a lighter kettlebell to reduce strain.
Tips
- Use a moderate weight that allows for controlled movements.
- Keep your upper arm stationary against your thigh.
- Do not use momentum; focus on the contraction.
Kettlebell Concentration Curl Alternatives
Tags
biceps
strength
arms
kettlebell
isolation
muscle building