The Kettlebell Curl is a beginner-friendly kettlebell strength exercise that targets the biceps. Here's how to do it right — and what to stop doing.
Primary musclesBiceps
Secondary muscles—
EquipmentKettlebell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Kettlebell Curl
Stand tall with your feet hip-width apart, holding a kettlebell in each hand by the handle, palms facing forward.
Let the bells hang naturally below your wrists with your arms fully extended at your sides.
Brace your core and keep your elbows pinned to your ribs throughout the rep.
Curl both kettlebells up toward your shoulders by bending only at the elbows.
Squeeze the biceps hard at the top with the bells stacked over the wrists for a clean contraction.
Lower the kettlebells slowly back to full arm extension over 2 to 3 seconds, then start the next rep.
02 The payoff
Why it earns its spot
Builds bicep strength and size with extra grip and forearm load.
Reinforces wrist control under an off-center weight.
Adds a fresh stimulus to a routine that's grown used to dumbbells.
03 Don't do this
Common mistakes
Letting the wrists bend back under the weight, which strains the wrist joints and shortens the curl.
Swinging the torso to start the rep, which uses momentum instead of bicep strength.
Letting the elbows drift forward at the top, which removes the biceps from the lift.
Cutting the range short by stopping before full extension, missing the deepest part of the bicep stretch.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
