ex_EPGEUP

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Upper Arms · Kettlebell

Kettlebell Single Arm Curl

intermediatestrengthOne side at a timeMale & female model

Kettlebell Single Arm 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 per side, 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

How to do Kettlebell Single Arm Curl

Stand with your feet shoulder width apart and hold a kettlebell in one hand by your side using an underhand grip.
Keep your elbow close to your body and curl the kettlebell toward your shoulder.
Pause briefly at the top and squeeze your biceps while keeping your upper arm still.
Lower the kettlebell with control until your arm is extended, then repeat before switching sides.

Form tips

Keep your elbow close to your torso.
Keep your wrist straight and aligned with your forearm.
Avoid swinging the kettlebell or using momentum.
Exhale as you curl and inhale as you lower.

Kettlebell Single Arm Curl alternatives

Barbell Single Arm Biceps Curl

Biceps · intermediate

Cable One Arm Curl

Biceps · beginner

Dumbbell One Arm Hammer Preacher Curl

Biceps · intermediate

Barbell Curl

Biceps · intermediate

More biceps exercises

Ez Barbell Curl

Biceps · intermediate

Kettlebell Curl

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Dumbbell One Arm Reverse Preacher Curl

Biceps · intermediate

Dumbbell Standing One Arm Concentration Curl

Biceps · intermediate

Dumbbell One Arm Zottman Preacher Curl

Biceps · intermediate

Cable One Arm Inner Biceps Curl

Biceps · beginner

Hammer Strength Mts Iso-Lateral Biceps Curl Single Arm

Biceps · beginner

Spider Curl Barbell

Biceps · intermediate

Kettlebell Single Arm Curl FAQ

What muscles does Kettlebell Single Arm Curl work?

Kettlebell Single Arm 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 Single Arm Curl?

You need a kettlebell.

How many sets and reps of Kettlebell Single Arm Curl should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Kettlebell Single Arm 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 Single Arm 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 Single Arm Curl?

Other exercises for the biceps include Barbell Single Arm Biceps Curl, Cable One Arm Curl, Dumbbell One Arm Hammer Preacher Curl and Barbell Curl.

For developers

Use Kettlebell Single Arm 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.

Get a free API key Read the docs

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

{
  "id": "ex_EPGEUP",
  "name": "Kettlebell Single Arm Curl",
  "model": "male",
  "counterpartId": "ex_YZPBQF",
  "target": "Biceps",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_EPGEUP/mp4-720.mp4?…",
    "poster": "https://…/ex_EPGEUP/poster.jpg?…"
  }
}