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Biceps · Intermediate

Kettlebell Concentration 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. 01Sit on a bench or chair with your feet flat on the ground.
  2. 02Hold a kettlebell in one hand, resting your elbow against the inside of your knee.
  3. 03With your palm facing up, curl the kettlebell towards your shoulder.
  4. 04Squeeze your bicep at the top of the movement.
  5. 05Lower the kettlebell back down to the starting position.
  6. 06Repeat for the prescribed repetitions before switching arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationConcentration CurlRelated variationBarbell Biceps Curl

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Alternatives

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

Comparable substituteCable Seated One Arm Concentration CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

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