Stand upright holding a kettlebell in each hand.
Position your feet hip-width apart.
Keep your chest lifted and core braced.
Let your arms hang by your sides.
Keep your elbows close to your torso.
Curl the kettlebells toward your shoulders.
Squeeze your biceps at the top of the movement.
Lower the kettlebells under control.
Avoid swinging your body or using momentum.
Repeat for the desired number of repetitions
PT Will Duru’s Perspective
The kettlebell biceps curl is a simple but effective exercise for building stronger and more developed arms.
I like using kettlebells because the offset weight creates a different challenge compared to dumbbells. Your forearms and grip have to work harder to control the load throughout the movement.
While compound exercises are important, direct biceps work can help improve pulling strength and contribute to overall arm development.
Add kettlebell biceps curls to your training if you want stronger arms, better grip strength, and improved upper-body aesthetics.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Builds bicep strength
Increases arm muscle development
Improves grip strength
Strengthens the forearms
Enhances pulling performance
Develops upper-body muscular endurance
Requires minimal equipment
Frequently Asked Questions
Is the kettlebell biceps curl good for beginners?
Yes. It is easy to learn and can be adapted to different fitness levels by adjusting the weight.
What muscles does the kettlebell biceps curl work?
It primarily targets the biceps, brachialis, brachioradialis, and forearm muscles.
Are kettlebell curls better than dumbbell curls?
Neither is necessarily better. Kettlebells provide a different loading pattern that can increase grip and forearm activation.
Should I curl one kettlebell or two?
Both options work. Using one kettlebell can help improve focus and control on each arm.
How many reps should I perform?
Aim for 8 to 15 repetitions per set depending on your goal and kettlebell weight.