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Kettlebell Biceps Curl

Step by step instructions, muscle activation and variants for the Kettlebell Biceps Curl.

EasyBiceps

About this exercise

The kettlebell biceps curl is a standing bilateral curl that uses the unique weight distribution of a kettlebell to challenge grip strength and forearm stability throughout the movement. It effectively targets the biceps while the hanging bell creates a slightly different stimulus compared to a dumbbell.

How to Perform

  • Stand upright with feet shoulder-width apart, holding a kettlebell in each hand with palms facing forward
  • Keep your elbows close to your sides and your upper arms stationary
  • Curl both kettlebells upward by flexing your elbows until the bells reach shoulder height
  • Squeeze your biceps at the top of the movement
  • Lower the kettlebells slowly back to the starting position
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Biceps
Secondary
Inner forearm

About the Kettlebell Biceps Curl

The Kettlebell 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.

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