Kettlebell Biceps Curl

The handle offsets the weight and challenges your grip; a biceps curl with a slightly different stimulus.

• Isolation
• Dumbbell
• Beginner

How to do it

• Hold the handle, elbows at your sides
• Curl up contracting your biceps
• Lower under control

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Swinging
• Letting the bell drop

Muscles worked

Primary

• Biceps

Secondary

• Forearm

Alternatives

• Biceps Curl (barbell/dumbbell)
• Hammer Curl