Video
Instructions
- Position yourself behind an incline bench, placing your upper arm against the backrest.
- Hold a kettlebell in one hand with your palm facing upward.
- Curl the kettlebell by contracting your biceps, keeping your upper arm fixed on the bench.
- Pause briefly at the top of the curl, then lower the kettlebell in a controlled motion.
- Repeat for the desired number of reps before switching arms.
Technical Tips
- Maintain constant contact between your arm and the bench for strict form.
- Avoid swinging or using momentum during the lift.
- Use a slow eccentric (lowering) phase to increase muscle tension.
Breathing Tips
- Inhale while lowering the kettlebell.
- Exhale as you lift the kettlebell to the top of the curl.
Restrizioni mediche
- Elbow tendinitis
- Wrist strain or instability
- Shoulder joint pain
The Kettlebell Preacher Curl is a biceps isolation exercise performed using a musculation bench for strict arm positioning and a kettlebell for variable loading. By anchoring the upper arm against the incline bench, the exercise minimizes momentum and maximizes targeted muscle contraction—especially in the lower range of the curl, which is often undertrained. The kettlebell’s off-centered weight adds a challenge to grip stability and forearm engagement. This curl variation is excellent for developing size, peak, and definition in the biceps and is a common choice in hypertrophy-focused routines. Suitable for intermediate to advanced lifters, the Kettlebell Preacher Curl helps emphasize technique and tension in the arms.
What muscles does the kettlebell preacher curl work?
The kettlebell preacher curl primarily targets the biceps, particularly the long and short heads, and secondarily engages the brachialis and forearm muscles for stabilization.
Is the kettlebell preacher curl better than the dumbbell version?
The kettlebell preacher curl adds a different loading angle that challenges grip and forearm activation, but both variations are effective for biceps development.
Can beginners perform the kettlebell preacher curl?
Yes, but beginners should start with light weights to focus on form and control, as the preacher position limits movement and increases muscle isolation.
Why use a bench for preacher curls?
The bench stabilizes the upper arm, reduces momentum, and helps isolate the biceps, making the curl more effective and safer for controlled muscle engagement.