Videos
Instructions
- Stand upright holding a kettlebell close to your chest with both hands by the horns.
- Keep your elbows tucked close to your torso and palms facing each other.
- Curl the kettlebell upward using your biceps without moving your upper arms.
- Pause at the top with the kettlebell near your chin, then lower it slowly under control.
- Repeat for the desired number of reps.
Technical Tips
- Do not swing the kettlebell; use controlled movement.
- Keep your elbows stationary throughout the exercise.
- Squeeze your biceps at the top of the movement for maximum contraction.
Breathing Tips
- Inhale as you lower the kettlebell.
- Exhale as you curl it upward.
Medical restrictions
- Elbow tendinitis or inflammation
- Wrist joint pain
- Shoulder impingement
The Kettlebell Goblet Curl is an effective arm-building exercise that targets the biceps while incorporating a unique grip and loading angle using a kettlebell. Holding the kettlebell in a goblet position helps improve muscle symmetry and forearm stability, offering a functional twist to traditional biceps training. This movement promotes strict form due to its front-loaded nature, minimizing momentum and maximizing muscle engagement. It’s suitable for all fitness levels and serves as a versatile option in hypertrophy-focused or general strength routines. The Kettlebell Goblet Curl can be seamlessly integrated into full-body circuits, upper-body workouts, or arm-specific training sessions.
What muscles does the kettlebell goblet curl work?
The kettlebell goblet curl primarily works the biceps, especially both the long and short heads, while also engaging the forearms and brachialis for grip and control.
Is the goblet curl better with a kettlebell or dumbbell?
Using a kettlebell shifts the center of gravity forward, making the movement more challenging for the forearms and helping enforce proper form with a unique stimulus.
Can I include the kettlebell goblet curl in a full-body workout?
Yes, it fits well into full-body workouts as a targeted arm exercise, especially when combined with compound movements for balanced muscle development.
Is the kettlebell goblet curl good for beginners?
Absolutely. It encourages strict form, is easy to learn, and helps build foundational arm strength with minimal risk when performed correctly.