How does the Kong Curl differ from a standard Hammer Curl?

The Kong Curl requires keeping the elbows pinned further back and closer to the body, often with a slight forward lean. This positioning isolates the biceps more aggressively by removing the ability to use the front deltoids for assistance.

Should I use heavy weights for this exercise?

It is better to use moderate weights with strict form. Because the elbow position is fixed, the leverage is disadvantaged, making lighter weights feel significantly heavier on the muscle.

Can I perform this exercise seated?

Yes, you can perform Kong Curls seated on the edge of a bench. Ensure your elbows still have clearance to remain pinned behind the line of your torso for the full range of motion.

How to Perform Kong Curls: Form, Benefits, and Tips

Master the Kong Curl with our expert guide. Learn the proper technique to isolate your biceps and build arm thickness using dumbbells.

How to Perform

Stand with your feet shoulder-width apart holding a pair of dumbbells at your sides with a neutral grip.
Hinge slightly forward at the hips and tuck your elbows firmly against your ribcage or slightly behind your torso.
Curl the weights toward your shoulders while maintaining the neutral grip and keeping your elbows fixed in place.
Squeeze your biceps hard at the top of the movement, ensuring your elbows do not drift forward.
Lower the dumbbells slowly back to the starting position until your arms are fully extended.
Maintain a constant tension in the core to prevent any swinging or momentum throughout the set.

Common Mistakes

Allowing the elbows to travel forward during the curling phase
Using momentum through the hips to lift heavier weights
Failing to fully extend the arms at the bottom of the rep

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