Arms
Curl with kettlebell two hands
A robust biceps builder that utilizes the unique center of mass of a kettlebell for superior forearm recruitment.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.