ex_BLZ7Q3

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Upper Arms · Kettlebell

Kettlebell Goblet Curl

intermediatestrengthMale & female model

Kettlebell Goblet 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 Goblet Curl

Stand with your feet shoulder width apart and hold a kettlebell by the sides of the handle with both hands using a neutral grip in front of you.
Keep your elbows close to your body and curl the kettlebell upward toward your chest.
Pause briefly at the top and squeeze your biceps while keeping your upper arms still.
Lower the kettlebell with control until your arms are extended, then repeat.

Form tips

Keep your upper arms still as you bend your elbows.
Bring the kettlebell toward your upper chest without lifting your shoulders.
Lower the kettlebell slowly without swinging it.
Exhale as you curl and inhale as you lower.

Kettlebell Goblet Curl alternatives

Barbell Curl

Biceps · intermediate

Ez Barbell Curl

Biceps · intermediate

Incline Dumbbell Curl

Biceps · intermediate

Cable Biceps Curl (Ez-Bar)

Biceps · beginner

More biceps exercises

Kettlebell Curl

Biceps · intermediate

Drag Curl Resistance Band

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Barbell Drag Curl

Biceps · intermediate

Dumbbell Hammer Curl

Biceps · intermediate

Drag Curl Dumbbell

Biceps · intermediate

Band Concentration Curl

Biceps · beginner

Dumbbell Zottman Curl

Biceps · intermediate

Barbell Preacher Curl

Biceps · intermediate

Kettlebell Goblet Curl FAQ

What muscles does Kettlebell Goblet Curl work?

Kettlebell Goblet 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 Goblet Curl?

You need a kettlebell.

How many sets and reps of Kettlebell Goblet 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 Goblet 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 Goblet 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 Goblet Curl?

Other exercises for the biceps include Barbell Curl, Ez Barbell Curl, Incline Dumbbell Curl and Cable Biceps Curl (Ez-Bar).

For developers

Use Kettlebell Goblet 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_BLZ7Q3" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_BLZ7Q3",
  "name": "Kettlebell Goblet Curl",
  "model": "male",
  "counterpartId": "ex_WD6GNY",
  "target": "Biceps",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_BLZ7Q3/mp4-720.mp4?…",
    "poster": "https://…/ex_BLZ7Q3/poster.jpg?…"
  }
}