Videos
Instructions
- Sit back on an incline bench holding a kettlebell in one hand, arm extended downward.
- Keep your elbow close to your torso and your palm facing forward.
- Curl the kettlebell upward by contracting your biceps, keeping your upper arm stationary.
- Pause at the top, then slowly lower the kettlebell to the starting position.
- Repeat for the desired number of repetitions before switching arms.
Technical Tips
- Keep your shoulder blades retracted and chest open.
- Avoid using momentum; control the kettlebell throughout the movement.
- Focus on a full range of motion to maximize biceps activation.
Breathing Tips
- Inhale while lowering the kettlebell.
- Exhale as you curl the weight upward.
Medical restrictions
- Elbow tendinitis or strain
- Wrist joint issues
- Shoulder impingement
The Kettlebell Incline Curl is a focused isolation exercise designed to build biceps strength and size, particularly targeting the long head of the biceps. Performed on an incline bench, this variation increases the stretch on the biceps at the start of the movement, enhancing muscle activation throughout the range of motion. Using a kettlebell adds a unique loading angle and grip challenge that engages stabilizing muscles in the forearm and wrist. This makes the exercise a valuable addition for those seeking to improve arm definition, muscle symmetry, and functional grip strength. Ideal for hypertrophy-focused workouts, the Kettlebell Incline Curl can help break plateaus and refine arm aesthetics when executed with proper form and control.
What muscles do I target with the kettlebell incline curl?
The kettlebell incline curl mainly targets the biceps, especially the long head, while also engaging the forearms and brachialis for support and stabilization.
How is a kettlebell incline curl different from a dumbbell curl?
The incline position increases the range of motion and stretch on the biceps, and the kettlebell's center of mass shifts grip demands, adding more forearm engagement.
Should I use both arms at once for the kettlebell incline curl?
It’s recommended to perform the movement one arm at a time to maximize focus and prevent momentum, especially when using heavier weights.
Can beginners do the kettlebell incline curl?
Yes, it’s suitable for beginners as long as proper form is maintained and a manageable weight is used to avoid strain on the elbows or wrists.