Kettlebell Goblet Curl

You hold the bell by the horns and curl with both hands; a good contraction with a focus on the peak.

• Isolation
• Dumbbell
• Beginner

How to do it

• Hold the bell by the horns
• Curl up to your chin, contracting
• Lower slowly and 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

• Using momentum
• A partial range

Muscles worked

Primary

• Biceps

Secondary

• Forearm

Alternatives

• Biceps Curl (barbell/dumbbell)
• Concentration Curl