Kettlebell Curl
Kettlebell Curl trains 2 of the 18 muscle groups Full Coverage tracks: Biceps 90%, Forearms 35%.
How to do it
- Stand holding a kettlebell in each hand by the handle, palms facing forward and the bells hanging at arm's length.
- Pin your elbows to your sides.
- Curl both bells up towards your shoulders by bending your elbows.
- Squeeze at the top, then lower under control until your arms are straight.
- The bell hangs below your grip, so it pulls your wrist back. Grip hard and keep the wrist straight.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
How it compares
Compared with the Dumbbell Curl, it loads Forearms 5 points higher. It needs Kettlebells where the other uses Dumbbells. Compared with the Two-Arm Kettlebell Row, it loads Mid-back / traps 90 points lower, Rear delts 55 points lower, Biceps 45 points higher.
Other ways to train this
Other exercises for the Biceps
-
Two-Arm Kettlebell Row
45%
-
Chest-Supported Kettlebell Row
45%
-
One-Arm Kettlebell Row
45%
-
Kettlebell Sumo High Pull
25%
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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