Arms
One-Handed Kettlebell Curls
Master the kettlebell curl to develop resilient biceps and superior grip strength through a unique center of gravity.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a kettlebell in one hand by the handle with an underhand grip.
Position the kettlebell at your side with your arm fully extended and your palm facing forward.
Keep your elbow tucked tightly against your ribcage to ensure the bicep does the majority of the work.
Curl the weight toward your shoulder by flexing at the elbow while keeping your wrist neutral and firm.
Squeeze the bicep at the top of the movement for a full second before starting the descent.
Lower the kettlebell slowly back to the starting position under full control until your arm is straight.
Complete the set on one arm before switching the weight to the other side to maintain consistent tension.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the hips to create momentum for the weight
- Allowing the elbow to drift forward or away from the torso
- Letting the wrist collapse backward under the weight of the bell
- Failing to reach full extension at the bottom of the rep
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.