You flex the elbow to lift a kettlebell toward the shoulder in a single-joint curl, primarily engaging the biceps muscles. The movement uses a supinated grip and controlled concentric and eccentric phases.
How to do the Bicep Curl (Kettlebell)#
- Stand tall with feet hip-width apart and hold the kettlebell in one hand using an underhand (palm-up) grip, arm fully extended.
- Tuck your elbow by your side and keep it stationary so only the forearm moves.
- Curl the kettlebell upward in a steady motion until your forearm approaches the front of your shoulder.
- Pause briefly at the top with tension on the biceps, then lower the weight slowly back to full arm extension.
- Complete the desired reps, then repeat the same steps with the opposite arm.
Muscles worked#
Common mistakes#
- Swinging the torso or using hip drive to lift the weight.
- Allowing the elbow to drift forward away from the side.
- Bending the wrist instead of keeping it neutral.
- Dropping the weight quickly instead of lowering under control.
