Strength

Kettlebell Curl

The Kettlebell Curl targets the biceps, strengthening and enlarging the muscles. This weightlifting exercise involves curling a kettlebell from waist to shoulders.
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Kettlebell Curl instructions
Step-by-step instructions
1
Stand upright and hold a kettlebell in each hand, arms fully extended, and palms facing your torso. This is your starting position.
2
While keeping the upper arms stationary, curl the weights while contracting your biceps.
3
Continue to raise the kettlebells until your biceps are fully contracted and the kettlebells are at shoulder level. Remember to keep your elbows close to your body and avoid using your back or shoulders to lift the kettlebells.
4
Hold at the top position for a few seconds for maximum contraction of the biceps.
5
Slowly lower the kettlebells back to your starting position and repeat for the prescribed number of repetitions.
Stand upright and hold a kettlebell in each hand, arms fully extended, and palms facing your torso. This is your starting position.
While keeping the upper arms stationary, curl the weights while contracting your biceps.
Continue to raise the kettlebells until your biceps are fully contracted and the kettlebells are at shoulder level. Remember to keep your elbows close to your body and avoid using your back or shoulders to lift the kettlebells.
Hold at the top position for a few seconds for maximum contraction of the biceps.
Slowly lower the kettlebells back to your starting position and repeat for the prescribed number of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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