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Biceps · Beginner

Kettlebell Biceps Curl

Accessory drill that develops controlled strength in the target muscles using a kettlebell, with emphasis on the biceps.

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Exercise overview

Training details

Biceps

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand upright with a kettlebell in each hand, arms fully extended by your sides.
  2. 02Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
  3. 03Exhale and curl the kettlebell while contracting your biceps until your forearms touch your biceps.
  4. 04Hold the contracted position for a brief pause, then inhale and slowly lower the weights back to the starting position.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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