Kettlebell Curl: How-to, Tips & More
The Kettlebell Curl is a beginner isolation exercise for your biceps. You do it with kettlebells. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Biceps
Primary
How to do the Kettlebell Curl
- Stand tall holding a kettlebell by the handle in each hand, palms forward.
- Curl the kettlebells to your shoulders, keeping your elbows at your sides.
- Squeeze at the top.
- Lower slowly until your arms are straight.
Kettlebell Curl tips
- The offset weight makes the top of the curl harder than with dumbbells.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Kettlebells
Type
Isolation
Kettlebell Curl alternatives
More biceps exercises
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Drag Curl
Barbell
Barbell Reverse Curl
Barbell
Frequently asked questions
What muscles does the Kettlebell Curl work?
The Kettlebell Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Kettlebell Curl good for beginners?
Yes. The Kettlebell Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Kettlebell Curl?
You need kettlebells.
Add Kettlebell Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon