Is a kettlebell curl as good as a dumbbell curl for building biceps?

Yes. It trains the same palms-up elbow bend, so the biceps do the same job. The main practical drawback is that kettlebells usually come in larger weight jumps, which can make steady progression harder than with the Dumbbell Curl.

Should my palms face up or toward each other?

Face them up for this exercise. In a cable curl study of competitive bodybuilders, biceps activity on the way up was higher with the palms up than with a neutral or a palms-down grip. Turning the palms in makes it a hammer-style curl, like the Dumbbell Hammer Curl.

Should the kettlebell rest on my forearm at the top?

No, not in this version. Keep each bell hanging below your hand all the way up so the biceps hold the weight; once the bell settles on the forearm, the arm carries it and the biceps get a break.

Can I curl one kettlebell at a time?

Yes. Alternating arms or curling one bell for all the reps lets you focus on each arm, and it works well if you only own one kettlebell or the next pair is too heavy.

How many sets and reps should I do?

Two to four sets of 8 to 15 reps suits most people, done after the main lifts of the session. Pick a bell you can curl for every rep without leaning back or swinging.

Kettlebell Curl

What Is the Kettlebell Curl?

Kettlebell Curl is an isolation exercise that primarily targets the biceps and also engages the brachialis, the brachioradialis and the forearm muscles that hold the handle. It is a beginner-level movement performed standing with a kettlebell in each hand, curling both bells together with the palms facing up and each bell hanging below the hand.

The exercise builds elbow flexion strength and arm size, and it is the natural way to train the biceps when kettlebells are the main equipment available, as in a home gym or a kettlebell class. Like other curls, it works best as an accessory toward the end of a session, after the compound pulling work such as rows has been done.

The palms-up grip lets the biceps work as both an elbow flexor and a forearm supinator, while the brachialis contributes in every curl regardless of grip. The movement is the same as the Dumbbell Curl; the differences come from the implement. The weight of a kettlebell sits below and slightly away from the handle rather than in line with it, so the bell tends to tip and swing, which asks more of the grip and the wrist. Kettlebells also come in larger weight jumps than dumbbells, which makes small, steady increases harder. Curling one arm at a time, turning the palms in for a hammer-style curl, or holding the bell upside down are common variations that each change the challenge.

The exercise suits beginners and anyone training at home with kettlebells. If the lightest pair available is too heavy to curl without swinging, curling one bell at a time or starting with the Band Curl or a light Dumbbell Curl builds the strength first. Keeping the elbows still and feeling the biceps lift the bell, rather than the shoulders or the lower back, is what makes the exercise effective.

Muscles Worked

MuscleActivation

Biceps Brachii: Primary
Brachialis: High
Brachioradialis: Medium
Flexor Carpi Radialis: Medium
Deltoid: Low
Extensor Carpi Radialis: Low
Flexor Carpi Ulnaris: Low
Erector Spinae: Minimal
Rectus Abdominis: Minimal
Upper Trapezius: Minimal

Instructions

Stand tall with your feet about hip-width apart and a kettlebell in each hand, held by the handle.
Let your arms hang straight at your sides with your palms facing forward and the bells hanging below your hands.
Set the handle in the middle of your palm, keep your wrists straight and keep your elbows close to your sides.
Brace your core so your torso stays still for the whole set.
Breathe out and curl both kettlebells up together by bending your elbows, keeping your upper arms vertical.
Stop when your hands are near shoulder height, with each bell still hanging below your hand rather than resting on your forearm.
Squeeze your biceps for a moment at the top.
Breathe in and lower the kettlebells under control until your elbows are straight and the bells hang at your sides again.
Repeat for the planned reps without leaning back or swinging the bells.

Common Mistakes

Swinging the torso
Leaning back or driving with the hips to start the rep moves the work away from the biceps and loads the lower back.
Elbows drifting forward
Letting the elbows travel forward at the top hands part of the lift to the front of the shoulders and shortens the work for the biceps.
Bell resting on the forearm
Letting the kettlebell flop onto the forearm or wrist at the top lets the arm hold the weight instead of the biceps.
Bent wrists
Letting the wrists bend back under the hanging bell strains the wrist and weakens the grip.
Dropping the bells
Letting the kettlebells fall on the way down skips the lowering phase and jolts the elbows at the bottom.
Cutting the range short
Stopping before the elbows are straight at the bottom leaves out the lengthened part of the curl.

Injuries

Kettlebell Curl is a low risk exercise when performed with proper technique. The loads are light compared with most lifts, and the main strain points are the tendons around the elbow, the wrists and, when the lifter swings the weight, the lower back.

Elbow pain usually comes from bells that are too heavy, reps that are jerked up with momentum, or a sudden jolt when the bells are dropped at the bottom. Because the bell hangs below and slightly away from the hand, it also pulls the wrist backward, and a wrist that bends under that pull is easily strained. Choose a weight that you can curl without leaning back, keep the wrists straight, lower the bells under control and increase the load gradually.

If the pair you have is too heavy, curl one bell at a time, or switch to the Band Curl or a lighter Dumbbell Curl. To progress without a heavier bell, slow the lowering phase or pause briefly at the top of each rep.

Stop the set if you feel sharp pain at the front, inside or outside of the elbow, or pain in the wrist that does not ease once the weight is down. A sudden pop at the front of the elbow followed by weakness when bending the arm or turning the palm up needs prompt medical assessment.

Overview

Primary Focus: Biceps
Equipment: Kettlebell
Modality: Strength
Difficulty: Beginner

Alternative Exercises

Frequently Asked Questions

Q: Is a kettlebell curl as good as a dumbbell curl for building biceps?: Yes. It trains the same palms-up elbow bend, so the biceps do the same job. The main practical drawback is that kettlebells usually come in larger weight jumps, which can make steady progression harder than with the Dumbbell Curl.
Q: Should my palms face up or toward each other?: Face them up for this exercise. In a cable curl study of competitive bodybuilders, biceps activity on the way up was higher with the palms up than with a neutral or a palms-down grip. Turning the palms in makes it a hammer-style curl, like the Dumbbell Hammer Curl.
Q: Should the kettlebell rest on my forearm at the top?: No, not in this version. Keep each bell hanging below your hand all the way up so the biceps hold the weight; once the bell settles on the forearm, the arm carries it and the biceps get a break.
Q: Can I curl one kettlebell at a time?: Yes. Alternating arms or curling one bell for all the reps lets you focus on each arm, and it works well if you only own one kettlebell or the next pair is too heavy.
Q: How many sets and reps should I do?: Two to four sets of 8 to 15 reps suits most people, done after the main lifts of the session. Pick a bell you can curl for every rep without leaning back or swinging.