Is this better than a dumbbell curl?

The kettlebell's weight is distributed differently than a dumbbell, which places more consistent tension on the forearms and biceps throughout the arc.

Should I hold the handle or the bell?

Holding the sides of the handle, often called the horns, provides the most stability and mimics the grip of a barbell curl.

How heavy should the kettlebell be?

Choose a weight that allows you to perform 8 to 12 repetitions with strict form and no torso movement.

Two-Handed Kettlebell Curl Guide | Form and Benefits

Master the two-handed kettlebell curl with our expert guide. Learn the proper technique to build bigger biceps and stronger forearms with one kettlebell.

How to Perform

Stand with your feet shoulder-width apart and hold a single kettlebell by the sides of the handle with both hands.
Position your elbows tucked close to your ribcage and fully extend your arms so the bell rests in front of your thighs.
Exhale and curl the weight toward your chest by flexing the elbows while keeping your torso perfectly stationary.
Squeeze your biceps at the peak of the movement when the kettlebell is at shoulder height.
Inhale and slowly lower the kettlebell back to the starting position with a controlled tempo.
Fully extend your arms at the bottom of the rep to ensure a complete range of motion.

Common Mistakes

Using momentum by swinging the hips to lift the weight
Flaring the elbows out away from the body during the ascent
Allowing the wrists to collape or bend backward under the weight
Failing to fully extend the arms at the bottom of the movement

Muscles Worked

Primary movers

Biceps

Stabilizers

Brachialis
Brachioradialis
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms