The Kettlebell Goblet 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 Goblet Curl
Stand tall with your feet hip-width apart, holding a single kettlebell by the horns with both hands.
Let the kettlebell hang in front of your hips with your arms straight and elbows pinned to your ribs.
Brace your core to lock your torso so it doesn't swing or rock through the rep.
Curl the kettlebell up toward your chest by bending both elbows together in a smooth motion.
Squeeze your biceps hard at the top with the kettlebell at chest height, holding briefly for the contraction.
Lower the kettlebell 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 a single piece of equipment.
Allows heavier loading for users with only one kettlebell.
Reinforces strict, no-swing curl mechanics with both arms working together.
03 Don't do this
Common mistakes
Swinging the torso to lift the kettlebell, 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 bottom stretch of the curl.
Letting the wrists bend back under the load, which strains the wrist joints and weakens the contraction.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Goblet Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
