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Last updated March 11, 2026
Biceps
Biceps Curl (Kettlebell)
Curl a kettlebell by gripping the handle with both hands, keeping your elbows pinned at your sides.
Quick facts
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
BicepsOuter Bicep / Brachialis
Secondary
Forearm FlexorsUpper Forearm
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Kettlebell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet shoulder-width apart.
- Hold the kettlebell by the horns or handle with both hands, palms facing up.
- Step 2Starting Position
- Arms should be fully extended with the kettlebell at thigh level.
- Elbows are pinned to your sides.
- Stand tall with chest up and shoulders back.
- Step 3Execution
- Curl the kettlebell upward by bending your elbows.
- Keep your upper arms stationary throughout the movement.
- Squeeze your biceps at the top.
- Slowly lower the kettlebell back to the starting position.
- Avoid swinging your body or using momentum.
Alternatives & variations
Explore similar movements targeting the same muscles.
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