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Instructions
- Sit on a musculation bench with legs apart and feet flat on the floor.
- Hold a kettlebell in one hand and rest the corresponding elbow against the inside of the thigh.
- Start with the arm fully extended and the kettlebell hanging down.
- Curl the kettlebell upward toward the shoulder by contracting the biceps.
- Pause briefly at the top, then lower the kettlebell in a controlled motion.
- Repeat for desired reps, then switch arms.
Technical Tips
- Keep your upper arm stationary throughout the movement.
- Avoid swinging or using momentum.
- Maintain a neutral wrist to reduce forearm strain.
Breathing Tips
- Inhale as you lower the kettlebell.
- Exhale as you curl the kettlebell upward.
Medical restrictions
- Elbow tendinitis
- Wrist instability or recent injury
- Severe biceps strain
The Kettlebell Concentration Curl is a targeted isolation exercise designed to build biceps strength and definition. By performing the curl in a seated, stabilized position with the elbow pressed against the inner thigh, the movement eliminates momentum and focuses entirely on the contraction of the biceps muscle. This makes it ideal for achieving hypertrophy and improving muscular control in the arms. The use of a kettlebell adds a unique challenge due to its offset weight distribution, requiring greater stabilization throughout the curl. This variation also engages supporting muscles in the forearm and brachialis, offering a well-rounded arm workout. Simple to perform and highly effective, the Kettlebell Concentration Curl is suitable for beginners and advanced lifters alike. It fits seamlessly into bodybuilding, strength training, or general fitness programs focused on upper-body development and arm aesthetics.
What muscles does the kettlebell concentration curl target?
The kettlebell concentration curl primarily targets the biceps, especially the long and short heads, while also engaging the brachialis and forearm muscles.
Is the kettlebell concentration curl better than using a dumbbell?
The kettlebell concentration curl offers a unique challenge due to the kettlebell's offset weight, increasing stabilization demands and enhancing biceps engagement compared to traditional dumbbell curls.
Can I do the kettlebell concentration curl without a bench?
While a bench provides optimal positioning and stability, you can perform the curl seated on any firm surface that allows you to brace your elbow against your thigh.
How many reps should I do for biceps growth?
For hypertrophy, aim for 3–4 sets of 8–12 controlled reps per arm, maintaining proper form and gradually increasing resistance over time.
Is the kettlebell concentration curl good for beginners?
Yes, the kettlebell concentration curl is beginner-friendly, easy to learn, and highly effective for developing isolated biceps strength and control.