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Biceps

Kettlebell Curl

The Kettlebell Curl is a strength exercise with a kettlebell for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 30%, biceps (long head) 29% and brachialis 17%.

Level: BeginnerEquipment: KettlebellSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Stand tall holding a kettlebell by the handle in your working hand, palm facing forward, bell hanging below the hand.
  2. Pin the elbow to your side and place the free hand on your hip.
  3. Curl the kettlebell up until the hand is in front of your shoulder.
  4. Squeeze the biceps at the top with the bell resting behind the wrist.
  5. Lower slowly until the arm is straight again.

Tips

  • Hold the handle in the middle so the bell stays balanced.
  • Brace the trunk so you do not lean away from the working arm.

Common mistakes

  • Leaning the torso sideways to lift the bell.
  • Letting the bell swing on the way down.

Muscles worked by the Kettlebell Curl

  • Biceps (short head) Primary30%
  • Biceps (long head) Primary29%
  • Brachialis Secondary17%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Obliques Minor4%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One arm at a time. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Kettlebell Curl alternatives

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Kettlebell Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Kettlebell Curl good for beginners?

Yes. The Kettlebell Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Kettlebell Curl?

For example the Alternating Dumbbell Curl, Single Arm Cable Curl and Single Arm Cable Curl (Cuff). They train mostly the same muscles, some with different equipment.

How do you make the Kettlebell Curl harder?

Add weight or reps, or move on to the Single Arm Cable Curl (Cuff) and Waiter Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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