Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Kettlebell
Kettlebell Curl
Kettlebell 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 Curl
- Stand with your feet shoulder width apart and hold a kettlebell with both hands using a neutral grip in front of your hips, keeping your arms extended.
- Keep your elbows close to your sides and curl the kettlebell toward your chest.
- Pause briefly at the top and squeeze your biceps without moving your upper arms.
- Lower the kettlebell with control until your arms are extended, then repeat for the desired number of repetitions.
Form tips
- Keep your upper arms still as your elbows bend.
- Avoid swinging the kettlebell or using momentum.
- Lower the kettlebell slowly until your arms are extended.
- Exhale as you curl and inhale as you lower.
Kettlebell Curl alternatives
More biceps exercises
Kettlebell Curl FAQ
What muscles does Kettlebell Curl work?
Kettlebell 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 Curl?
You need a kettlebell.
How many sets and reps of Kettlebell 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 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 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 Curl?
Other exercises for the biceps include Barbell Curl, Ez Barbell Curl, Cable Biceps Curl (Ez-Bar) and Spider Curl Barbell.
For developers
Use Kettlebell 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_RUJBTD" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_RUJBTD", "name": "Kettlebell Curl", "model": "male", "counterpartId": "ex_36R744", "target": "Biceps", "equipment": "Kettlebell", "media": { "mp4": "https://…/ex_RUJBTD/mp4-720.mp4?…", "poster": "https://…/ex_RUJBTD/poster.jpg?…" } }