How to do a kettlebell curl
The kettlebell curl is an arm exercise where you hold a kettlebell by the horns and bend your elbows to lift it to your chest. It trains your biceps and forearms, and the bell's shape gives your grip extra work.
- Upper body
- Kettlebell
- 12 reps
kettlebell bicep curl, two-hand kettlebell curl, kettlebell horn curl
How to do it
- Stand tall with your feet hip-width apart and hold the kettlebell by the horns, arms long in front of your thighs.
- Pin your elbows to your sides and brace your stomach.
- Bend your elbows to curl the bell up to your chest, keeping your wrists straight.
- Squeeze your biceps for a moment at the top.
- Lower the bell slowly until your arms are straight again.
Form cues
- Hold the horns, elbows at your sides
- Curl to your chest, wrists straight
- No swinging
- Lower it slowly
Muscles worked
Main: biceps
Also: forearms, shoulders, core
Common mistakes
- You swing your body to lift the bell. Fix: Stand still and use a lighter bell, or stand with your back against a wall.
- Your elbows move forward as you curl. Fix: Keep your elbows by your sides so your biceps do the work.
- Your wrists bend back. Fix: Keep your wrists in line with your forearms the whole time.
- You stop halfway down. Fix: Straighten your arms fully at the bottom of each rep.
Make it easier: Kettlebell curl with a lighter bell
Use a lighter kettlebell and take 3 seconds to lower each rep for the same effect with less load.
Make it harder: Bottom-up kettlebell curl
Hold the handle with one hand, bell bottom up, and curl it. The unstable bell makes your grip and biceps work harder.
In a workout
Do 12 reps per set, rest 45 to 60 seconds, and repeat 3 times. Take about 2 seconds to lower each rep.
Safety: Take care if you have elbow or wrist pain; stop if a joint hurts instead of the muscle.
Questions
Can you do bicep curls with a kettlebell?
Yes. Hold it by the horns with both hands, or by the handle with one hand, and curl it like a dumbbell.
What does a kettlebell curl work?
It mainly works your biceps. Your forearms work hard to grip the bell.
How many kettlebell curls should I do?
Start with 3 sets of 12 reps. When the last rep feels easy, slow down the lowering or use a heavier bell.
