Strength

Seated Kettlebell Curl

Seated Kettlebell Curl is a simple but effective exercise for building bicep strength. Sitting and curling a kettlebell in controlled moves enhances your upper body strength and muscle definition.
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Seated Kettlebell Curl instructions
Step-by-step instructions
1
Sit on a bench with a kettlebell on either side of you, reachable by your hands.
2
Pick up the kettlebell with your palm facing upwards and curl the kettlebell towards your shoulder, keeping the elbow stationary at your side.
3
Squeeze your bicep at the top of your curl, holding it there for a second or two.
4
Lower the kettlebell back down to the starting position in a controlled manner.
5
Repeat for the desired amount of reps and then switch hands.
Sit on a bench with a kettlebell on either side of you, reachable by your hands.
Pick up the kettlebell with your palm facing upwards and curl the kettlebell towards your shoulder, keeping the elbow stationary at your side.
Squeeze your bicep at the top of your curl, holding it there for a second or two.
Lower the kettlebell back down to the starting position in a controlled manner.
Repeat for the desired amount of reps and then switch hands.
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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