Demonstration video
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Get my programHow to do the kettlebell goblet curl
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
Description
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.
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Description
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.
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