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Upper Arms · Kettlebell
Kettlebell Concentration Curl
Kettlebell Concentration Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a kettlebell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii, Brachialis
Secondary muscles
- Forearms · Brachioradialis, Forearm Flexors, Forearm Extensors
How to do Kettlebell Concentration Curl
- Sit near the front of a flat bench with your feet wider than shoulder width apart. Hold a kettlebell in your left hand using an underhand grip, brace your elbow against the inside of your left thigh, and rest your right hand on your right thigh.
- Keep your upper arm still and curl the kettlebell toward your shoulder, by bending your elbow.
- Pause briefly at the top and squeeze your biceps without lifting your elbow from your thigh.
- Lower the kettlebell until your arm is extended, then repeat before switching sides.
Form tips
- Lean forward slightly while keeping your back straight.
- Avoid moving your upper arm as you curl.
- Maintain an underhand grip with your wrist straight.
- Exhale as you curl and inhale as you lower.
Kettlebell Concentration Curl alternatives
More biceps exercises
Kettlebell Concentration Curl FAQ
What muscles does Kettlebell Concentration Curl work?
Kettlebell Concentration Curl mainly works the biceps in the upper arms (Biceps Brachii and Brachialis). The forearms work as secondary muscles.
What equipment do you need for Kettlebell Concentration Curl?
You need a kettlebell.
How many sets and reps of Kettlebell Concentration Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Concentration Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Kettlebell Concentration Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Kettlebell Concentration Curl?
Other exercises for the biceps include Band Concentration Curl, Landmine Concentration Curl, Barbell Standing Concentration Curl and Dumbbell Standing Concentration Curl.
For developers
Use Kettlebell Concentration Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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