Videos
Instructions
- Stand upright holding a kettlebell in one hand with your palm facing forward.
- Keep your elbow close to your torso and your wrist neutral.
- Curl the kettlebell upward by contracting your biceps until it reaches shoulder level.
- Pause briefly at the top of the movement.
- Lower the kettlebell slowly back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Technical Tips
- Avoid using body momentum to lift the kettlebell.
- Keep your upper arm stationary and isolate the biceps.
- Maintain a slow and controlled tempo throughout the movement.
- Keep your wrist aligned with your forearm to prevent strain.
Breathing Tips
- Inhale before starting the curl.
- Exhale while curling the kettlebell upward.
- Inhale again as you lower the kettlebell back down.
Medical restrictions
- Elbow tendinitis
- Wrist joint instability
- Shoulder impingement syndrome
- Acute biceps strain
The Kettlebell Single Arm Curl is a foundational upper-body isolation exercise designed to build biceps strength and definition. Performed with a kettlebell in one hand, it targets the arm unilaterally, allowing for improved muscle balance and control. This exercise is especially effective for correcting asymmetries between arms and enhancing neuromuscular coordination. The unique shape of the kettlebell places an uneven load on the arm, demanding greater stabilizer engagement from the forearm and shoulder. Ideal for beginners and advanced athletes alike, the Kettlebell Single Arm Curl fits seamlessly into strength training, bodybuilding, and functional fitness programs. It is a low-impact movement that supports joint integrity while providing significant hypertrophy stimulus when executed with proper form and progressive overload. Whether used in isolation workouts or integrated into circuit routines, this curl variation offers a practical way to target the biceps efficiently with minimal equipment.
What muscles do kettlebell single arm curls work?
Kettlebell single arm curls primarily work the biceps, especially both the long and short heads, while also engaging the brachialis and forearm muscles for stability and control.
Is the kettlebell curl better than the dumbbell curl?
Kettlebell curls offer a different stimulus due to their offset center of gravity, which increases forearm and grip activation, making them a beneficial alternative to dumbbell curls for muscle balance and stability.
Can beginners do kettlebell single arm curls?
Yes, kettlebell single arm curls are beginner-friendly, as long as light weights are used and proper form is maintained throughout the movement to prevent strain or injury.
How many reps should I do for kettlebell single arm curls?
Perform 8–12 reps per arm for hypertrophy-focused training, or 12–15 reps for muscular endurance, depending on your overall fitness goals.
Should I use a heavy or light kettlebell for single arm curls?
Start with a light kettlebell to master the technique and avoid strain, then gradually increase the weight to continue challenging the biceps effectively.