Step by step instructions, muscle activation and variants for the Kettlebell Alternate Biceps Curl.
The Kettlebell Alternating Biceps Curl is a standing isolation exercise that targets the biceps one arm at a time using kettlebells. Alternating between arms allows each side to work independently, helping to correct strength imbalances while the kettlebell's offset center of mass adds an extra grip and forearm challenge.
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The Kettlebell Alternate Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.